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Stress-reducing stretches?
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Stress reducing – Puzzles Crossword Clue
Muscles in the low back, abdomen, buttocks, and hips are all necessary for supporting and stabilizing the spine. Keeping these muscles active and strong can help avoid low back injury, and can minimize pain if the spine does become injured.
A complete back exercise program consists of stretching and strengthening the low back, abdominal, and lower body muscles, and also includes regular aerobic conditioning. Specific exercises should be prescribed based on individual needs. The program that works best will largely depend on factors such as fitness level, specific back pain diagnosis, and personal preferences.
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Low Back Stretching Exercises
Stiff back muscles put added strain on the vertebrae because they limit the spine’s natural movements. Stretching low back and lower body muscles can alleviate tension, reduce pain, and better support the spine.
A few typical stretching exercises that may be recommended include:
- Back muscle stretches, such as lying on the back and bringing the knees and chin to the chest, pulling slightly on muscles in the neck, shoulders, and torso. Stretching these muscles grants the spine more flexibility and lessens the chance of muscle strain.
See Stretching for Back Pain Relief
- Hip and gluteus muscle stretches, which focus on the hip flexor, gluteus muscles, and piriformis muscles. Stretching these muscles minimizes tension in the lower body and maintains a healthy range of motion. For example, the piriformis muscle can be stretched by lying on the back, pulling one knee to the chest and across the body while the other leg is flat. This should produce a slight pulling sensation in the buttock or upper thigh.
Watch: Video: Kneeling Hip Flexor Stretch
- Hamstring stretches, which aim to gradually lengthen the hamstring muscles, lessening strain across the lower back. The hamstring muscles originate in the pelvis and extend down the back of the thighs to the knee. Hamstring stretches can be done in a gentle, supported manner in order to protect the lower back.
Stretching should not hurt; it is advised to stop if a stretch causes pain. Stretches should be held long enough to feel the muscles loosen up—between 20 and 30 seconds—and repeated 5 to 10 times. Breathing deeply helps relieve muscle tension and can make stretching easier.
Strengthening Exercises for Low Back Pain
There are many kinds of exercises to develop or improve lower back and core muscle strength. Common recommendations include Pilates, yoga, and tai chi, as well as working with a physical therapist or other health care provider who uses a customized exercise program.
See Strengthening Exercise Program for Low Back Pain Relief
Examples of two strengthening exercise programs that may be recommended include:
- The McKenzie Method focuses on alleviating musculoskeletal pain by gradually altering how the body moves naturally.
See What is the McKenzie Method for Back Pain and Neck Pain?
- Dynamic Lumbar Stabilization works by finding the “neutral spine” (the natural position of the spine in healthy alignment) and training the back to hold that posture on its own.
See Lumbar Spine Stabilization Exercises
Adherence to exercise is one of the main factors for long term rehabilitation, so it is advised to choose an exercise program that is comfortable and enjoyable enough to do on a regular basis.
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Low-Impact Aerobic Exercises
After a back muscle injury, aerobic exercise can be beneficial for recovery and rehabilitation . A healthy blood flow, as facilitated during aerobic exercise, moves oxygen and nutrients through the body to injured muscles, supporting healing in injured tissues.
Low-impact exercise elevates the heart rate without jarring the body, making it a good option for exercising while keeping back pain at a minimum. Examples of low-impact aerobic exercise include:
- Exercise walking. Going on a brisk, fast-paced walk can elevate the heart rate without putting excessive pressure on the low back.
- Stationary cycling. Using a stationary bike can improve muscle strength and flexibility in the back, hips, and legs without the impact of riding on uneven terrain outdoors. A standard stationary bike may be preferable, or reclining or recumbent bikes may be used to if more back support is needed.
- Elliptical machines. Running on an elliptical machine allows for a workout that mimics running without the impact of the foot hitting the ground. Elliptical machines provide exercise that elevates the heart rate and strengthens muscles in the legs, hips/buttocks, core, and low back.
- Water aerobics, swimming, or water therapy. Exercising in a pool can provide a comfortable workout despite back pain, and one that is a low risk for injury. The buoyancy and resistance of moving through water allow for comfortable movement with little impact on the spine, while also strengthening muscles throughout the body (especially the core and back muscles). Many pools are kept at a warm temperature, which is often soothing for low back muscle strain.
See Water Therapy Exercise Program
An ideal exercise program raises the heart rate for at least 20 minutes, 3 to 4 times per week, but depending on pain levels this may not be possible. It may be necessary to start with shorter periods of exercise and gradually build up to 20 minutes or more, or to tailor exercise habits to fit one’s needs and abilities.
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Happy Baby Pose (also referred to as Ananda Balasana) is a stretch common to yoga and Pilates.
Yoga is a mind and body exercise that focuses on flexibility, breathing, and strength. Its goal is to improve mental well-being. Pilates includes yoga-like movements to improve range of motion, balance, and flexibility, but it also strengthens and tones muscles.
The Happy Baby Pose is often incorporated into these two types of workouts because of its gentle, calming motion and many health benefits.
What is the Happy Baby Pose, though? Here’s a look at how to do the pose, as well as benefits of this movement.
What is the Happy Baby Pose?
Happy Baby Pose is a gentle and soothing pose that’s great for increasing relaxation and stretching the body. It involves lying on your back and rolling from side to side.
The pose is appropriately named “happy baby” because while you’re in this position — lying on your back and holding your feet — you’ll resemble a baby lying happily on its back. Who hasn’t stumbled upon a baby in this position while lying on a blanket or in a crib?
Happy Baby Pose is a relatively easy movement, so it’s ideal for beginners. Instructors often include the pose near the beginning or end of a yoga or Pilates classes due to its calming effect.
How to do the Happy Baby Pose
Here’s how to do the Happy Baby Pose, step-by-step:
- Step 1: Lie flat on your back on the floor or a mat.
- Step 2: With your head flat on the mat, bend your knees toward your chest at a 90-degree angle. Face the soles of your feet up toward the ceiling.
- Step 3: Reaching forward, grab and hold the inside or outside of your feet. Spread your knees apart, shifting them toward your armpits.
- Step 4: Flex your heels into your hand and gently rock from side-to-side (like a happy baby). Remain in this position for several breaths, inhaling and exhaling deeply.
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Tips for doing this pose correctly
Although the Happy Baby Pose is an excellent way to stretch and relieve tension, make sure you avoid common mistakes to benefit the most from this exercise.
It’s important that your shoulders remain on the floor or mat at all times, so don’t raise them as you reach forward. If you can’t keep your shoulders flat, instead of grabbing and holding the inside or outside of your feet, grab and hold your ankles or shins.
Likewise, keep your head on the mat to avoid a neck strain. If this is difficult, place a rolled blanket or towel underneath your neck for support. Or, grab your ankles or shins instead of your feet.
If you’re a beginner and can’t grab your feet, hold a yoga strap around the arch of your feet to achieve this pose.
Precautions
Due to the nature of this pose, it’s not recommended if you have a neck or knee injury. It’s also not recommended for pregnant women.
Although it’s safe for pregnant women to participate in yoga, this particular pose is discouraged after the first trimester. It involves lying on your back, which might reduce circulation to the fetus.
Health benefits of the Happy Baby Pose
The Happy Baby Pose can stretch the inner thighs, hamstrings, and groin, and release the hips and back, resulting in more flexibility and mobility.
Yet, the positive effects of a Happy Baby Pose extend beyond increased flexibility and mobility.
Happy Baby Pose benefits include:
- opens the inner thighs, hips, and groin
- reduces lower back pain
- realigns and stretches the spine
- eases stress and anxiety
- improves tiredness and fatigue
- stretches the hamstring
- lowers heart rate
History of the Happy Baby Pose
The origin of Ananda Balasana is Sanskrit, which is a sacred, ancient language in Hinduism. In this language, Ananda means “happy,” bal “means “child or baby,” and asana means “pose.”
While on their backs, many babies happily reach for their toes and feet and then rock back and forth. It’s a simple, yet gentle and soothing movement. The same way this pose can calm and relax babies, it can do the same for your inner child.
Takeaway
Are you looking to release tension in your back, hips, or thighs? Do you want calmness of mind? If so, incorporating Happy Baby Pose can have a tremendous benefit on your emotional and physical health.
It’s important that you understand the proper way to complete this movement to avoid injury and to get the most out of the exercise. As a beginner, you might have to modify the movement, but that’s OK.
Keep in mind that Happy Baby Pose isn’t recommended if you’re pregnant, so you’ll have to wait until after giving birth to try this pose. In the meantime, though, you can take advantage of safe pregnancy exercise routines to stretch and relax.
