{"id":51,"date":"2020-07-31T17:32:34","date_gmt":"2020-07-31T07:32:34","guid":{"rendered":"https:\/\/naturalhealthfocus.com.au\/wellbeing\/?p=51"},"modified":"2022-11-20T13:33:06","modified_gmt":"2022-11-20T03:33:06","slug":"back-stretches","status":"publish","type":"post","link":"https:\/\/naturalhealthfocus.com.au\/wellbeing\/back-stretches\/","title":{"rendered":"Stretch Out Your Back"},"content":{"rendered":"\n

Long hours on the computer and heavy work can cause lower back pain.<\/p>\n\n\n\n

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If your back feels stiff, try these 4 simple stretches. They take less than 5 minutes and will make you feel great, so why not start now?<\/p>\n\n\n\n

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Please remember to do these stretches very slowly and gently- and seek advice first if you have severe discomfort or a diagnosed back condition.<\/p>\n\n\n\n

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Lean Back<\/h2>\n\n\n\n
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Stand with your feet shoulder width apart , your knees slightly bent and your palms on your lower back -and lean backwards slowly.<\/p>\n\n\n\n

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Hold this stretch for 5-10 seconds and then repeat 5 times.<\/p>\n\n\n\n

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Reach Overhead<\/h2>\n\n\n\n
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Slowly reach your arms overhead.  Reach outward and upward until you feel a stretch.<\/p>\n\n\n\n

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Hold for 5  seconds.  Repeat  5 times.<\/p>\n\n\n\n

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Seated Side stretch<\/h2>\n\n\n\n
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Sit upright.  Interlace fingers and slowly and gently lift your arms overhead.  <\/p>\n\n\n\n

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Keeping the elbows straight, slowly bend to the left side until you feel a stretch.  <\/p>\n\n\n\n

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Hold for 5  seconds.  Slowly bend to the right side until you feel a stretch. Hold for 5 seconds.  <\/p>\n\n\n\n

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Repeat  5 times.<\/p>\n\n\n\n

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Seated spinal twist<\/h2>\n\n\n\n
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Sit with left leg crossed over your right leg. Rest the forearm of right arm on the outside of the left upper thigh.<\/p>\n\n\n\n

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Gently apply pressure with right forearm towards the right.<\/p>\n\n\n\n

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As you apply pressure, twist around gently so you look over your left shoulder. Focus on lengthening your spine while you do this, i.e. sit as straight as possible.<\/p>\n\n\n\n

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Hold for 5 seconds.  Repeat  5 times.  Repeat with the right leg over the left leg.<\/p>\n\n\n\n

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Finished! Enjoy the feeling of relaxation in your body. Enjoy these stretches regularly to keep your back young and healthy.<\/p>\n\n\n\n

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If you would like to find out about natural ways to ease cramps and pain, your natural health practitioner will be able to advise you.<\/p>\n\n\n\n

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Book a service<\/a><\/div>\n<\/div>\n\n\n\n

References:<\/h4>\n\n\n\n

1. University of Toronto Workplace Health & Safety http:\/\/www.ehs.utoronto.ca\/services\/Ergonomics\/exercise.htm#back<\/a><\/p>\n\n\n\n

2. The Book of Yoga  The Sivananda Yoga Centre Ebury Press London<\/p>\n","protected":false},"excerpt":{"rendered":"

A few stretches to help you maintain flexibility..<\/p>\n","protected":false},"author":1,"featured_media":2303,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"21","_seopress_titles_title":"","_seopress_titles_desc":"Tips on how to stretch out your back from online Naturopath Sarah. Book a free health chat online or ph 07 4085 0054 to find out more.","_seopress_robots_index":"","footnotes":""},"categories":[21],"tags":[46,45,47,10,9],"class_list":["post-51","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-stretches","tag-back-pain","tag-sore-back","tag-stiff-back","tag-stretches","tag-stretching"],"_links":{"self":[{"href":"https:\/\/naturalhealthfocus.com.au\/wellbeing\/wp-json\/wp\/v2\/posts\/51","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/naturalhealthfocus.com.au\/wellbeing\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/naturalhealthfocus.com.au\/wellbeing\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/naturalhealthfocus.com.au\/wellbeing\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/naturalhealthfocus.com.au\/wellbeing\/wp-json\/wp\/v2\/comments?post=51"}],"version-history":[{"count":16,"href":"https:\/\/naturalhealthfocus.com.au\/wellbeing\/wp-json\/wp\/v2\/posts\/51\/revisions"}],"predecessor-version":[{"id":2304,"href":"https:\/\/naturalhealthfocus.com.au\/wellbeing\/wp-json\/wp\/v2\/posts\/51\/revisions\/2304"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/naturalhealthfocus.com.au\/wellbeing\/wp-json\/wp\/v2\/media\/2303"}],"wp:attachment":[{"href":"https:\/\/naturalhealthfocus.com.au\/wellbeing\/wp-json\/wp\/v2\/media?parent=51"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/naturalhealthfocus.com.au\/wellbeing\/wp-json\/wp\/v2\/categories?post=51"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/naturalhealthfocus.com.au\/wellbeing\/wp-json\/wp\/v2\/tags?post=51"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}