A back workout strengthens muscles, improves posture and enhances stability. However, intense training tightens the muscles, which may lead to stiffness, discomfort and a higher risk of injury. Stretching after a back workout helps increase flexibility, prevent soreness and relax the muscles. It also improves blood circulation, allowing muscles to recover faster.
Neglecting post-workout stretches can cause long-term issues like muscle imbalances and chronic pain. To ensure optimal recovery, it’s essential to prioritise stretching after a back workout. Read on to discover some stretches you should include in your post-workout routine.
List of stretches
Stretches after a back workout target key areas of the back, promoting flexibility and aiding in muscle recovery. Some of them are:
- Child’s pose: To perform this pose, sit on your heels and then extend your arms forward while lowering your chest towards the floor. Hold for 30 seconds. This stretch relaxes the lower back and shoulders.
- Cat-cow stretch: Get on all fours. Arch your back while looking up, then round it while tucking your chin. Repeat 10 times to stretch the spine.
- Supine twist: To perform the supine twist, lie on your back, bring one knee across your body, and keep your shoulders on the floor. Hold for 20 seconds per side. This releases tension in the spine.
- Lat stretch: Stand straight and extend one arm overhead, bending it slightly. Use the other hand to pull it gently. Hold for 20 seconds per side to stretch the upper back.
- Upper trap stretch: Sit or stand tall, tilt your head to one side, and gently pull with your hand. Hold for 20 seconds per side to relieve neck and upper back tightness.
- Butterfly stretch: Sit with feet together, press knees towards the floor, and lean forward, if possible. This releases tension in the lower back and hips.
Conclusion
Ignoring stretching after a workout can lead to chronic pain or muscle imbalances. Regular stretching helps keep your back strong and flexible, ensuring long-term health. Along with physical activity and proper precautions, it’s important to maintain a balanced diet and take preventive measures to safeguard your health.
Routine medical checkups and timely intervention are key to effective long-term health management. A robust health insurance policy can cover these costs, alleviating financial strain and providing peace of mind. Additionally, health insurance for parents covers consultations, diagnoses and treatments, ensuring the well-being of the entire family.
Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis, or treatment. Please consult your general physician or another certified medical professional for any questions regarding a medical condition. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.