One of the most important areas to stretch is the back. Many seniors find it difficult to bend over or twist from side to side because of a lack of flexibility in their spine. While age-related issues can cause the spine to have problems, a lot of these issues can be mitigated by drinking sufficient water and stretching daily.
You should also know that tight hamstrings can cause lower backache too. Most people don’t realize this and assume that just because the pain is located in the back, the problem must be there. This is not true. That’s why it’s important to have a stretching routine that works the entire body.
In this article, we’ll look at a few very effective stretches that should be done daily to help improve strength and flexibility in the back and torso.
Cat-Camel
This is one of the most popular yoga poses and it’s a good one. It will help to loosen your upper back. To do it, you’ll need to get on your hands and knees. You may wish to use a yoga mat if your palms or knees hurt.
Now align your palms below your shoulders and your knees should be below your hips. Your back should be like a tabletop. Now inhale and allow your belly to sink towards the floor as you slowly raise your chin upwards. Your back should form a concave curve like the kind a cat makes when it’s stretching.
When you exhale, raise your back up and try to make it form a convex shape (rounded) similar to a camel’s hump.
Do this up and down move in a controlled manner several times to ease the tension in your lower back.
Standing Twist
Like its name suggests, you’ll be standing and twisting from side to side. This is a dynamic stretch, but don’t be too vigorous. Stand straight and twist your trunk from left to right. This is ideal for improving your range of motion when it comes to twisting your trunk.
Side Bends
Stand straight with your legs slightly apart. Raise both your arms above your head and interlink your fingers. Next, you will slowly lean to the left side. You shouldn’t be leaning forwards or backwards. The goal here is to stretch the side of your torso.
Hold the stretch for 20 to 30 seconds and repeat on the right side. Do this move several times in each session.
Forward and Back Bends
The most basic of all stretches. Stand straight and bend over and try to touch your toes. If you can’t reach it, that’s fine. Just go as far as you can go and hold the stretch for 20 to 30 seconds.
Now stand straight, place both your hands on your lower back and gently lean backwards to stretch the other way. These stretches will ensure that your lower back gets a good stretch.
Do check with your doctor before doing them. Some seniors may have conditions that get aggravated when these stretches are performed. So, it’s best to know what you can and can’t do. Once your doctor gives you the thumbs up, do make these stretches a part of your daily routine.
