![]() ![]() ![]() Luna offers in-person visits and Luna Exercises to track your progress and keep you motivated. Luna’s on-demand PT offers patients an easy and accessible way to get the help they need to start healing. Instead of needing to feel the release of popping your back every time you get home from work, your PT can help create a personalized plan for daily stretches that will lessen your pain and treat the underlying cause. They can help you with your mobility and strengthening your back muscles to recover from your persistent back pain. One of the best - and safest - ways to relieve pain in your back is to get help from your physical therapist. How can you benefit from a PT helping with your back stretches? Here's an additional resource for cracking your back: (This is why working with a physical therapist - and a customized plan - is so important.) In that case, it is better to rest your muscles than push through the pain. Just remember, if you start to feel pain during a particular exercise, do not continue. You can also use props such as an exercise ball, foam roller, or chair to push your stretching and offer leverage for cracking your back. ![]() ![]() Low-impact exercises are additionally great for improving your back health. Lean into this stretch and hold for a few seconds. From this position you will round your upper back, dropping your chin to your chest and reaching out as far as you can. Start by stretching your arms out in front of you, then clasp your hands together, letting your palms face outward and away from your body. This is easiest to do from sitting in a chair. Another upper back stretch - this one is good for stretching out tight muscles. Hold this stretch for about five seconds then move your elbows back to their original starting point and repeat. Keep your hands in place and move your elbows toward each other until you feel the stretch in your upper back. Place your fingertips of each hand on the same side shoulder and keep the palms of your hands facing downward. For this stretch, you can be seated or standing – whichever is more comfortable for you. This is great for stretching your upper back muscles in a controlled movement. Holding your knees to your chest, begin slowly rocking forward and backward to feel the stretch on each area of your spine. For this one, you will want to lie on a comfortable mat. This stretch allows you to loosen your spinal column. Be careful not to twist too abruptly on either side as this can cause more stress on your spine. Then move to the other side of the chair and repeat the twist. Set your feet firmly on the ground and begin by twisting your torso toward the back of the chair and use it to tighten the stretch. Start off by sitting sideways in a chair, this will help you gain leverage for stretching your back. Here are a few stretches you can complete at home to safely crack your back and release tension along your spine. #HOW TO CRACK UPPER BACK HOW TO#If you continue to feel discomfort in your upper back or in your lower back, it is common to visit a local chiropractor for spinal adjustments that can relieve some of your pain, but did you know that a physical therapist can be a great advocate for recovery and relieving pain as well? How to safely crack your backĪ physical therapist can help you with gentle stretches that help strengthen muscles in your back and loosen (or crack) areas that feel tight. Cracking your back can feel great in the moment, giving you the feeling that you’ve released pent-up tension - but is it really good for your back? By cracking your back, you likely won’t feel any immediate repercussions, but you risk injuring your back and causing worse problems down the road.Įven though that sensation of popping your back can feel good, doing so will not actually address any underlying issues and could make them worse. ![]()
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