Strengthening Stretches For Your Back – How To Stretch Routine!

Strengthening Stretches For Your Back – How To Stretch Routine!


today we’re going to do a five-minute
stretches for back pain relief workout this gentle how to stretch routine will
really help sooth your back pain hi I’m Schellea and welcome to Fabulous 50’s I’ve
had a lot of back pain over the years and these exercises in this routine will
really help soothe your back pain the exercise at the very end is my all-time
favorite and when I tried it for the first time about seven years ago it gave
me instant relief and that’s what I’m hoping you’re going to get from this
workout and the reason I put it at the end is if you can continue doing it for
about five minutes it’s really easy you’re going to love it and if you can
do it for a bit longer you’ll get more relief this is not
medical advice if you’re having pain in your back please see a doctor but if
you’d like some soothing relief from your back pain this is a perfect workout
to do a couple of times a week I’m filming today from the beautiful Ungasan resort in Uluwatu in Bali and the view is spectacular and I wanted to
share it with you so let’s get started the cat-cow is the most beautiful
soothing move for your back and it’s really good at aligning the spine we’re
going to do ten different exercises for thirty seconds each and if you can just
listen to the music and go with the flow and really allow your body to relax
you’re going to get the most out of this workout lie on your tummy for back extensions
and place your hands by your chest and gently raise your chest we’re
strengthening our lower back and we’re also flexing our back the opposite way
to the curved spine we’re creating by sitting so this is really important if
you sit at a desk all day take it slow and only move as far as you’re
comfortable with get down on your hands and knees and
with a straight back take your left arm out and your right leg back and
alternate arms and legs for the next 30 seconds we’re working our lower back in
our trunk and make sure to keep your back straight and your core held in
tight enjoy the gentle flow of this workout and make sure that you’re only
doing what feels comfortable lie on your back with your arms out wide
take your knees up and use your core muscles to roll your knees to the side
back to the middle and down to the other side we’re stretching and strengthening
our torso muscles which helps stabilize our spine keep going you’re doing an
amazing job stay on your back hands by your side and
gently lift the torso using your abdominal muscles hamstrings and your
glutes the bridge helps enhance our core stability working on our abdominal
muscles and the muscles of the lower back go slow go at your own pace and
squeeze your glutes on each rise stay lying on your back bring your knees
up and tap your toe to the floor and bring your leg back and repeat we’re
working our core and our hip flexors to strengthen and stabilize our back so
keep your core engaged and keep your back flat to the ground if you want to make this a little more
challenging extend the hips and lower your toe a little further forward time to stand up now arms out feet a
little bit wide keep your back straight and take your left hand down to your
right toe and your right hand down to your left toes only go as far as you can
and you don’t need to push this you just need to be moving your body this
exercise is strengthening your abdominal muscles and strong abs equals a strong
back stand up straight with feet hip-width
apart straight arms and straight back and go
down as if you were touching your toes but only go as far as you can go keep
your knees slightly bent if that’s easier for you to do but make sure that
your back is straight we’re working our lower back the hamstrings as well as the
glutes so just go slowly and enjoy the flow lie on your back with your knees to your
chest and hold one knee as you lengthen the other leg out to almost touch the
ground and then bring that leg back up again and repeat the other side this is
a mobility exercise to help our joints move a little bit easier Child’s Pose is one of the ultimate back
soothing exercises it feels so good it’s easy to do and you can do this one as
many times as you like if you can’t bring your body all the way down don’t
push yourself that’s so okay just enjoy the feeling of
this stretch can you feel that beautiful stretch in your lower back this is my favorite exercise for
releasing tension so if you can get a chair or an ottoman or a stack of some
kind that you can rest your legs on to achieve and 90 degree angle bring your
hips as close as possible to the edge of your chair so that your legs are
actually at a 90 degree angle you might feel an arch in your lower
back but if you hold this position for long enough your back will settle into
the floor as the muscles in your back release and this is what can help
relieve the tension which sometime causes back pain if you have time just
keep lying here with your eyes closed breathe in raising your tummy and
breathe out while pulling the belly button in five minutes is so perfect for
this please let me know in the comments below
which of these moves gave you the most relief and if you enjoyed the workout
please give a thumbs up and share it with your friends thank you so much for
watching and have a beautiful day

35 Replies to “Strengthening Stretches For Your Back – How To Stretch Routine!”

  1. My back already feels better, just looking at this incredible view behind you!!
    You look absolutely stunning ❀️
    Thank you for another great video

  2. What a gorgeous view😍 Loved this video! Exercises look simple enough to do. Thanks for sharing.
    You inspire so many to lead healthier lives.

  3. Awesome back release stretches…πŸ’žπŸ’žπŸ’žthe background music as well…enjoy your vaca😍😍😍πŸ₯°πŸ₯°πŸ₯°

  4. Excellent group of yoga & exercises. I use to perform them throughout my fifites. Now in my sixties n going thru Chemo treatments…I will apply some of the standing ones for my flexibility. Thanks

  5. I can not say thank you enough for sharing these exercises to help with back pain. I had been checking your channel to see if you had any and when this popped up in my notifications I felt so relieved. Now I can get up and know exactly what I am going to do to relieve my back stiffness and pain. I love your videos by the way.

  6. Hi Shell, this video is real hard. But my advice to those out there stick with it. Do it gently and slowly. It needs to be done regularly and please do like shell says on the video. My Lord tried this today, was i sore but then I don’t do these kind of back exercises as am too much in pain. Trust me this will help you please try it. Xx maggie

  7. Thank you Schellea! πŸ’œI suffer from back pain and especially to get moving in the morning. Love your beautiful background πŸ₯° my fav is child pose, but last move was great too! Enjoy and All the Best to you!βœŒπŸ˜ŠπŸ’œ

  8. Some of these exercises were the exact same exercises my physical therapist taught me when I had injured my back! Ladies take heed, they work! Have a wonderful weekend. πŸ’•πŸ‘±πŸ»β€β™€οΈLaurie

  9. Seriously fabulous you are!
    You are great & taught me some extra excercises i need to incorporate in my daily physio excercise.
    Thankyou so much for this video.
    πŸ’œπŸ’œπŸ’–πŸ’–πŸ’šπŸ’š

  10. I cannot emphasize enough to check with your doctor or physical therapist. Especially if you have lumbar pain. While I am allowed to do some, others i have been told to avoid so I don't arch my back. Stretching is one of the best things for your entire body. Thanks for the video!

  11. Sorry I have back pain and shoulders and neck pain, Thank you so much ☺️ πŸ‘πŸ»πŸ‘πŸ»πŸ‘πŸ»πŸ‘πŸ»πŸ‘πŸ»πŸ‘πŸ»πŸ‘πŸ»β€οΈβ€οΈβ€οΈβ€οΈβ€οΈβ€οΈβ€οΈπŸ€—πŸ€—πŸ˜˜πŸ˜˜πŸŒΈπŸ‘‹πŸŒΊπŸŒΉπŸ’have a wonderful weekend,god bless you πŸ™πŸ™

  12. Thank you so much, this is really helpful, I'll try to do these every day! I'm 43 and work in healthcare, with lots of bending, and spasms in my lower back… thank you πŸ™‚

  13. This is an excellent routine. A couple of these were new to me so thanks for that! Now if I can just get more regular with doing these!

  14. Thank you for another wonderful video. Is there anyway you could put a link to the z shaped chair you were using? Thanks!

  15. Been suffering with my back for a while and knew I needed to start exercising. Watched your video and then played it again and did the exercises with you! Will continue doing them and hopefully find some relief. Fingers crossed 🀞. Thank you 😊

  16. How long have you been.doing yogo are to do dog one I would to do the dog one .Love the yogo that youπŸ’—πŸ’—πŸ’—

  17. Very helpful exercises . Thank you so much. They would be so good for my lower back and joint pain… Love your beautiful ocean view background 🌸🌺🌸

  18. I love stretching, it makes everything feels better. Shelly do you lift heavy weights for your arms? They look great!! Thanks.

  19. Thanks Schellea for this video. I have back pain RIGHT NOW!! A lot of these stretches are covered in my yoga classes but there are a couple I have not done before. I have saved this video so I can stretch with you! 😊

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