9 Stretching Exercises That Can Replace a Massage Session

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Upper back stretching

9 Stretching Exercises That Can Replace a Massage Session

This exercise stretches the back and the trapezius muscles.

  • Lift your right hand and straighten it up over your head. Bend your elbow so that your right hand touches your upper back.
  • Place the left hand on the right elbow and gently pull the right arm to the left. Then bend the body in a straight line to the left (making sure to not lean forward or backward.)
  • Hold this stretch for 20–30 seconds, then repeat on the other side.

9 Stretching Exercises That Can Replace a Massage Session

Butterfly wings stretch your back and chest muscles.

  • Place your palms face down on your shoulders (left palm on left shoulder and right palm on right shoulder). Pull your elbows back as if you were trying to touch them together until you feel a deep stretch throughout your upper back.
  • Hold for 5-10 seconds.
  • Then pull your elbows forward and touch them together in front of your body. Hold for 5-10 more seconds.

Lower back stretching

9 Stretching Exercises That Can Replace a Massage Session

This exercise works on your back muscles, abs, and leg muscles.

  • Stand near the wall, lean into it until your spine is flat against it.
  • Slide down the wall slowly until your knees are bent at a 90º angle.
  • Hold for 10 seconds, then return to the starting position. Repeat 8-12 times.

9 Stretching Exercises That Can Replace a Massage Session

Rotation stretches work on the back and the core muscles.

  • Sit on a chair, keeping your feet flat on the floor. Twist at the core to the right, keeping your hips square and your spine tall. Place your hands behind your head.
  • You can place your left hand on your right knee or your right hand on your left knee. Hold for 10 seconds and repeat the exercise, twisting to left or right. Repeat 3-5 times.

9 Stretching Exercises That Can Replace a Massage Session

Superman works your back extensors.

  • Lie down on the mat and stretch both arms out in front of you. Then raise both your hands and your feet.
  • Try to pull in your bellybutton to engage your other muscles.
  • Keep the head and arms straight. Hold for 2 seconds and return to the starting position. Repeat 10 times.

These exercises are perfect even for a super busy person. It’s advised to lie on a flat, firm surface. Your back pain will start disappearing after the first practice. To completely prevent it do the set every day.

Do you do stretching exercises? What are your favorite ones?

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