Estiramientos de espalda para aliviar el dolor

Back Stretches to Relieve Back Pain

Hello Fisio Sport community! Today we want to share with you a series of back exercises to relieve back pain. Maintaining a routine of specific stretches and exercises can make a big difference to your overall well-being. Additionally, we invite you to watch our video where we explain in detail how to exercise to reduce back pain.

30-Second Exercise to Relieve Back Pain: Shoulder Rotation Back and Forth

1. Shoulder Rotation Back and Forth

Exercise Description: Maintain an upright posture, relax your shoulders, and make circular movements with them backwards, then forwards.

Benefits: This exercise helps release accumulated tension in the upper back and shoulders.

Instructions: Perform this exercise for 30 seconds to alleviate back pain. Remember to breathe evenly during the exercise.

Back Exercises to Relieve Back Pain

2. Arm Elevation with Hands Behind the Head

Exercise Description: Place your hands behind your head and slowly raise your arms.

Benefits: This exercise strengthens the back muscles and improves shoulder mobility.

Instructions: Complete 10 repetitions, taking short breaks between each repetition.

3. Scapular Stretch, Bringing the Shoulder Blades Together and Holding

Exercise Description: Bring your shoulder blades together trying to bring them towards the center of your back and hold the position.

Benefits: Improves posture and relieves tension in the middle of the back.

Instructions: Hold the position for 15 seconds and repeat the exercise 3 times.

4. Arm Rotation in Opposite Directions from Side to Side

Exercise Description: Extend your arms laterally and make small circular rotation movements in opposite directions.

Benefits: Relieves stiffness in the shoulders and improves circulation in the thoracic region.

Instructions: Perform the exercise for 30 seconds.

5. Exercises to Prevent Back Pain

Exercise Description: Place your hands on the lower back and gently push your arms backward, then forward.

Benefits: Improves flexibility of dorsal and shoulder muscles.

Instructions: Repeat the exercise 10 times.

6. Put One Hand Behind the Head and the Other on the Lower Back

Exercise Description: Alternate hands while maintaining a relaxed position.

Benefits: Improves coordination and flexibility of back muscles.

Instructions: Maintain each position for 15 seconds and alternate 3 times.

7. Without Moving the Elbows, Move Your Arms Up and Down to Provide Mobility to Your Shoulders

Exercise Description: Move your arms up and down without changing the position of your elbows.

Benefits: Stretches shoulder muscles and improves overall mobility of the upper back.

Instructions: Perform 15 repetitions.

8. Move Your Arms From Front to Back to Contract the Upper Back and Shoulders

Exercise Description: Bring your arms forward and then back, contracting the muscles of the upper back.

Benefits: Strengthens the upper back and shoulders.

Instructions: Complete 15 repetitions.

Video with exercises

If you want to see a more detailed demonstration of these exercises, we invite you to watch this video with their proper execution.

Remember that with these exercises, you will not only relieve back pain but also strengthen and increase the flexibility of your body, avoiding future discomfort. Don’t forget to watch our video for a detailed explanation of each movement.

Take care of your back with Fisio Sport and enjoy a pain-free life!

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