Back pain is a common part of many people's lives, particularly those of us who work desk jobs and spend a lot of time sitting down.
One of the best ways to relieve a stiff back is by stretching. Yoga instructor Emily Mouu recently shared four stretches that could offer some relief.
These stretches are all done against a wall, which provides some resistance so that you can gently move 'deeper' into a stretch. Make sure you listen to your body and don’t push too far, stopping if you feel any pain.
How to do Emily Mouu's standing wall stretches
Mouu uses a combination of static and dynamic stretches, which means that some of the stretches need to be held while others require movement. While Mouu doesn’t specify a timeframe for the moves, it’s a good idea to aim for 30 seconds on the static poses and two to four repetitions of the dynamic stretches.
Research published in the International Journal of Sports and Physiotherapy suggests that this is the sweet spot for stretching. Doing it for this amount of time will allow you to reap the benefits (improved range of motion in your joints and better flexibility) but holding the stretches for any longer won’t provide significant improvements.
The benefits of stretching
When we sit hunched over our desks for long periods, we force our muscles to stay in the same contracted position. This can eventually make them shorter, via a process known as 'adaptive shortening'. Regular stretching can help elongate the muscles again, but it’s a good idea to back up your routine with some strength exercises, too. This will make sure your muscles are resilient and less prone to injury, so try teaming the above routine with some upper-body dumbbell workouts.
If your lower body is also stiff and sore at the end of the day, you might want to try a combination of hip stretches and hip strengthening exercises.
Consult a health professional if you are dealing with consistent day-to-day pain. And if you have an injury, speak to your doctor before trying these stretches.
-
I've been running for 20 years and this is my favorite stretch for tight hipsRunning The pigeon stretch releases tension in the hip flexors and glutes to make it easier to run
-
I added this one strength training technique into my weekly workouts and it helped me build strength faster than I ever have beforeWorkout I’ve noticed plenty of benefits since adding these exercises into my training
-
Doing these four yoga poses before bed could help you fall asleep fasterWorkout Invite drowsiness in and calm your mind with this yoga teacher’s sleepy yoga flow
-
An expert yoga teacher recommends doing this quick, four-pose yoga flow to get ready for the dayYoga Lift your energy levels with this short routine
-
A yoga teacher recommends doing this one move if you want to improve your joint health and mobilityYoga This single, versatile movement has a host of health benefits—so I gave it a try
-
These five poses can help you beat bloating, according to a yoga teacherWorkout Ease digestive pain and relieve wind with this quick yoga flow
-
A yoga teacher recommends doing these four simple moves to aid digestionMindfulness Ease digestive issues by doing some regular, gentle exercise
-
A yoga instructor recommends doing these eight gentle poses when you're struggling to sleepYoga Get ready for bed with these eight calming asanas
-
A yoga instructor recommends doing these three breathing exercises before bed to help you fall asleep fasterMindfulness Taking the time to do breathwork before bed could help you drift off quickly and sleep more peacefully
-
Relieve tight leg muscles and undo the damage of sitting with this four-move yoga routineYoga If your legs feel as flexible as a piece of wood, you might want to try stretching out your hamstrings
