Yoga trainer suggests performing these four standing wall extensions as a means to alleviate persistent back discomfort whenever necessary.
Yoga instructor Emily Mouu has shared a series of stretches designed to offer relief from back pain, particularly for those who spend a lot of time sitting at a desk. The stretches consist of a combination of static and dynamic stretches, aimed to be done gently, listening to one's body to avoid pain.
Mouu recommends dynamic stretches like the cat-cow and knee-to-chest, performed for about 30 seconds each, for those dealing with back problems. Static stretches such as child's pose and seated forward fold, held for 20-30 seconds, are also suggested to achieve maximum effect. These stretches are performed against a wall for added resistance.
Research published in the International Journal of Sports and Physiotherapy suggests that the optimal duration for stretching is approximately 30 seconds. It's important to perform dynamic stretches two to four times, while static stretches should be held for approximately 30 seconds.
Regular stretching can help elongate muscles that have been shortened due to prolonged sitting, improving range of motion in joints and flexibility. Combining stretching with strength exercises can make muscles resilient and less prone to injury.
Mouu's stretches can potentially offer relief from back pain for those with stiff and sore lower bodies. However, it's crucial to consult a health professional if dealing with consistent day-to-day pain. If you have an injury, it's essential to speak to your doctor before trying these stretches.
Upper-body dumbbell workouts can be added to the stretching routine for added benefit. The specific details of the four stretches shared by Mouu are not provided in this paragraph, but a photo of her stretches can be found on her social media account.
Stretching is a gentle and effective way to alleviate back pain and improve overall flexibility. By incorporating Mouu's stretches into your routine, you can potentially find relief and enhance your physical well-being.
