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The Best Back Stretches to Relieve Pain

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The Best Back Stretches to Relieve Pain


Who needs back stretches? Most of us, it turns out. These days, many people perform manual labor only rarely—or we simulate it with a workout in the gym—and our body alignment suffers as a result. We spend much of our time hunched over computers, sitting behind steering wheels, or bent forward staring at smartphones. Not surprisingly, our hips lock down, our hamstrings tighten, our shoulders round forward, and our bodies engage in compensatory movements that lead to pain, often in the back.

Making matters worse, many people engage in sports or start a workout right after a full day of sitting at a desk, which can put them at greater risk of injury. To avoid that (and really get the most out of a gym session) it’s best to follow an integrated program to improve hip and shoulder mobility. At the very least, running through a few back stretches before physical activity will help reduce pain and the prospect of injury. Here are seven back stretches to accomplish that.

The Best Back Stretches to Relieve Pain

1. Cat/Cow

Benefits: This familiar two-part yoga move improves flexibility in the lumbar and cervical spine and is an effective warmup before any physical activity.

How to Do It: Start on all fours with hands beneath your shoulders and knees on the ground. For the cow pose, inhale and drop your stomach as you push your hips and shoulder blades back. Lift your chin and chest and gaze forward. For the cat pose, exhale as you draw your belly button upward and round your back toward the ceiling. Perform 2 sets of 10 (each move) with a 30-second rest between sets.

2. Downward Dog

Benefits: One of yoga’s signature moves is a terrific full-body stretch, but it’s especially good for the back.

How to Do It: Start on all fours. Inhale and move your hands out from under your shoulders so your arms are extended in front of you (with hands on the floor) at roughly a 45-degree angle. Tuck your toes under your feet. As you exhale, straighten your legs and lift your butt and midsection toward the ceiling. Your knees should be slightly bent and you should be up on your toes. Drop your head between your arms, straighten your arms and legs, and push back on your feet. Press your heels into the floor, or as far as you can go. Hold for 2 seconds. Perform 2 sets of 10 reps with a 30-second rest between sets.

3. 90/90 Stretch

Benefits: This stretches the muscles of your middle and upper back and counteracts the effects of sitting all day.

How to Do It: Lie on the ground on your left side with legs tucked into the torso at a 90-degree angle. Keep both arms straight out in front of you, parallel to your thighs. Keeping the knees together and on the ground, rotate your chest and right arm to the right; try to put your back on the ground without lifting your knees off the ground. Hold for 2 seconds and return to the start position. Perform 2 sets of 10 reps on each side with a 30-second rest between sets.

4. Hand Walk

Benefits: This is a full-body move that lengthens your hamstrings and calves while stabilizing the shoulders—all of which will reduce the possibility of back pain. Hand walks are also effective at stretching your lower back muscles.

How to Do It: Stand with legs straight and bend at the waist, placing both hands on the floor. Walk your hands out in front of you. Keeping your legs straight, walk your feet back to your hands using short steps. That’s 1 rep. Perform 2 sets of 10 reps with a 30-second rest between sets.

5. Backward Lunge With Twist

Benefits: This move decreases the potential for injury in the lower back while stretching the hip flexors.

How to Do It: Stand with both feet together, then step back with your right leg into a lunge position. Turn your torso to the right (so you’re facing to the right), raise your right arm straight up, and arch your arm and torso over your left (front) leg. Push out of that position, return to the start position, and begin another lunge, this time stepping back with your left leg. Perform 2 sets of 10 reps (each side) with a 30-second rest between sets.

6. Reach and Roll

Benefits: A variation of the child’s pose practiced in yoga, this move provides an effective stretch of the upper back as well as the shoulders.

How to Do It: Grab a foam roller and place it in front of you. Sit on the floor with your legs tucked underneath you and your heels under your buttocks. Keep your torso upright. Extend your arms so the backs of your hands rest on the foam roller. Slowly roll the foam forward while letting your chest drop to the ground and keeping the hips back. Hold the stretch for two seconds while keeping both hands on the foam roller. Perform 2 sets of 10 reps with a 30-second rest between sets.

7. Glute Bridge

Benefits: As the name suggests, this move activates the glutes, which prevents long-term back pain while also providing a thorough back stretch.

How to Do It: Lie faceup on the floor with both knees bent 90 degrees and both feet resting flat on the floor directly below your knees. Engage your core, squeeze your glutes, and push your hips up to the ceiling. Only your shoulders, arms, head, and feet should remain on the ground. Hold that position for two seconds, and then lower your hips toward the ground without touching it. That’s 1 rep. Perform 2 sets of 10 reps.


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10 Best Porters to Drink Right Now

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A bottle of Deschutes Black Butte Porter




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Best Time-Under-Tension Workout for Total-Body Strength

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Barbell Back Squat


The key to 360-degree muscle: 90-degree eccentric isometrics. It might seem like we’re throwing a lot of geometry at you, but the concept behind time under tension (TUT) is simple, says Joel Seedman, PhD, owner of Advanced Human Performance: “Perform the lowering phase of a movement in a slow, controlled fashion, usually 3 to 5 seconds; pause in the stretched position, typically around 90 degrees; then perform the lifting phase in a powerful yet controlled fashion.” Believe us, a time-under-tension workout can humble even seasoned lifters…Eccentric isometrics are like the pressure cooker of training.

“Rather than mindlessly performing slow-tempo reps, you’re using the increased time under tension as a means to fine-tune your body mechanics and alignment, which requires more mental engagement and focus,” Seedman adds.

If you want to forge functional muscle mass and strength while simultaneously bulletproofing the joints and connective tissue, give this 10-move, full-body eccentric isometrics workout a go.

Directions

Perform the following moves as 90-degree eccentric isometrics following the above protocol. Use heavy weight, but not at the detriment of proper form. Rest 60 to 90 seconds between sets and 2 minutes between circuits. Perform once every 2 to 4 days for optimal results.

Best Time-Under-Tension Workout for Total-Body Strength

Circuit 1

Marius Bugge

A. Barbell Back Squat

Set a squat rack up with heavy weight, then grasp bar and step under it. Squeeze shoulder blades together, then stand to unrack bar and step back with feet shoulder-width apart. Inhale, hinge at hips and slowly bend knees to 90 degrees. Pause, keeping natural arch in low back, then extend through hips to powerfully stand. 3 x 4-6 reps

Athletic man wearing gray T-shirt and maroon shorts renegade row
Marius Bugge

B. Renegade Row

Start in the top position of a pushup with hands shoulder-width apart on moderate-to-heavy dumbbells (shown). Explosively drive right elbow back to row dumbbell toward ribs while balancing on opposite hand and feet. Pause, then slowly lower weight, stopping a few inches above floor. Switch sides after all reps are done. 3 x 5 reps each side

Circuit 2

Athletic man wearing gray T-shirt and maroon shorts doing renegade row Dumbbell Bentover Row in gym
Marius Bugge

A. Dumbbell Bentover Row

Stand with feet hip-width apart, holding two moderate-to-heavy dumbbells in front of thighs, palms facing you. Push hips back and hinge torso forward so it’s nearly parallel to floor, soft bend in knees. Dumbbells should be near shins. Drive elbows back to row weights toward ribs. Pause, then slowly lower down for 3 to 5 seconds. 3 x 4-5 reps

Athletic man wearing gray T-shirt and maroon shorts doing Incline Dumbbell Chest Press with Legs Raised 
Marius Bugge

B. Incline Dumbbell Chest Press with Legs Raised 

Set an adjustable bench to a 30- to 45-degree angle and lie back with dumbbells in either hand. Engage core and lift legs off floor, flexing feet. Press weights overhead, palms in. Slowly lower to 90 degrees, staying tight and compact. Pause, then drive weights up directly over chest. 3 x 4-5 reps

Circuit 3

Athletic man wearing gray T-shirt and maroon shorts doing Dumbbell Bulgarian Squat
Marius Bugge

A. Dumbbell Bulgarian Squat

Stand lunge-length in front of a flat bench, holding heavy dumbbells in each hand by your sides, palms facing in. Rest the ball on top (shoe’s laces) of your right foot behind you on the bench. Slowly lower your body until your front thigh is parallel to the floor. Pause, then drive through your heel to stand. Switch sides after all reps are complete. 2 x 3-4 reps each side

Athletic man wearing gray T-shirt and maroon shorts doing Single-leg Romanian Deadlift
Marius Bugge

B. Single-leg Romanian Deadlift

Stand with feet hip-width apart holding dumbbells or kettlebells. Drive right leg up, foot flexed, knee aligned with hip, making a 90-degree angle. Hinge at hips as you slowly lever your torso toward floor, lowering weights and driving right leg back for counterbalance. Hold, then squeeze glutes to reverse. 2 x 3-4 reps each side

Circuit 4

Athletic man wearing gray T-shirt and maroon shorts doing pullup
Marius Bugge

A. Pullup

Hang from a pullup bar using an overhand grip with legs extended and feet flexed. Engage lats and draw shoulders down your back, then pull yourself up until chin is higher than hands. Pause at the top, then slowly lower. Pause at bottom, then reset before your next rep. 2-3 x 4-5 reps

Athletic man wearing gray T-shirt and maroon shorts doing Kneeling Overhead Barbell Press
Marius Bugge

B. Kneeling Overhead Barbell Press

Hold a bar with moderate-to-heavy load at shoulder level with forearms perpendicular to floor. Kneel at end of bench with feet flexed to grip edge for support. Inhale, engage your core and glutes, then press the bar overhead, pushing your head forward so it passes your face, exhaling at the top.
Slowly lower until elbows are at 90 degrees, then hold to maintain tension. Begin your next rep from here. 2-3 x 4-5 reps

Circuit 5

A. Dumbbell Pushup

Place hands on dumbbells (this provides greater range of motion) at shoulder width and feet wider than shoulder width with just toes touching the ground. Keep head neutral and hips high to increase tension on core, chest and tris and reduce stress on spine. Slowly lower to the floor. Stop
once elbows hit 90 degrees, pause, then push up to start. 1-2 x 6-8 reps

B. Biceps Curl

Stand with feet hip-width apart with moderate-to-heavy dumbbells in each hand hanging by sides. Engage biceps to curl the weights up, keeping upper arms still. Pause at the top, then lower slowly. Don’t let arms drop all the way down to keep greater time under tension on biceps. 1-2 x 6-8 reps


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The Best Jump Ropes for a Killer Cardio Workout

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The Best Jump Ropes for a Killer Cardio Workout




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