Back Injury Research Paper

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Back pain and back injuries often occur due to putting to much strain on our backs and neglecting to stretch them. The best back stretches involve a deep lengthening of the spinal muscles and ligaments. These type of stretches create more flexibility in our back and improve our chances of preventing injury when we exercise them.

The first recommended stretch is the Spine Stretch. Begin by sitting on the floor with your legs spread out to the side. Nod your head forward while bending forward and keeping your hips firmly in the same place. Draw your chin into your neck as you get closer to the ground, you will feel like you are rolling down the discs of your spine. Slowly push yourself back up to the starting position. Repeat this stretch 5 to 10 times. This will stretch the Para spinal muscles and you may feel it in your hamstrings, and calf muscles as well. Your hands should not pass your toes and you don’t want to be lying on the floor for this stretch. …show more content…

Lay on your back with your arms stretched to the side, have your knees bent and feet flat on the floor. Its important to breath throughout this stretch inhaling and exhaling for about 5 seconds each interval. Start by crossing your right knee over your left knee. Shift your hips to the right a couple inches while dropping the knees to the left. Your knees don’t have to touch the floor. As you do this motion, come to a stop when your range of motion is finished. If your right should lifts off the floor a little bit, that is ok, just make sure you continue to face the ceiling. Now at this point open up the chest by turning the right hand so the palm faces up and have your right arm reaches back and halfway up toward your head. Hold this position for 1 to 3 minutes and then repeat on the other

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