7 STRETCHES IN 7 MINUTES FOR COMPLETE RELIEF FROM PAIN ON BACKS:

One of the consequences of being sedentary, and also incredibly active, is back pain.

It is a common affliction and it requires care and diligence to be eliminated.

If you experience stiffness, pain or spasms, the following exercises will help you keep your back in shape and strong.

1. Stretching the hock tendon on the floor

Hold for 30 seconds, twice for each leg.

2. Knee-to-chest extension

This helps to strengthen and relax the glutes. Hold for 20 seconds for each leg twice.

3. Spine extension

This was one of my favorites when I suffered from sciatica. Hold for 20 seconds and repeat on the other knee. Do this as many times as you want, but do not overdo it.

4. Piriforme extension

Hold for 30 seconds and repeat with the other leg.

5. Hip flexor stretching

Hold for 30 seconds, then replace and repeat.

6. The lying stretching of the quadriceps

   

   Hold for 30 seconds on each side. Do it twice on each side

7. Total stretching of the back

Hold this position for 30 seconds, and then try the following:

Hold for 10 seconds on both sides

With any luck, your back will be great again!