More exercises to relieve stiff shoulders and lower back

Back, Pain or Injuries

This is continuation from a previous published post on How to Overcome Shoulder & Lower Back Soreness When Travelling .

4.  Shoulder stretch– very good to relief tension in the shoulders and back area. I always do this exercise. (click HERE to view the picture from another site)

It gets more effective when done with a resistance/exercise band (holding the band with both hands shoulder width apart)

5. Another standing shoulder and arms stretch (click HERE to view the picture from another site)

 6. Shoulder stretching using exercise bands (click HERE to view the picture from another site)

7. Child’s pose

8. Spinal roll – with this pose, slowly, in a rocking motion, roll yourself to left and right. It removes the tension and pressure on the spine.

Click HERE to view the image from another site.

9. Spinal balances (click HERE to see the image from another site)

This is an effective exercise for lower back stiffness but need to be done correctly. The back has to be in an almost straight line- most people have the tendency to curve their backs upwards- this can hurt the lower back. Tuck in the tail bone when doing this exercise. As this exercise also involves balance, do it slowly if you are new- slowly raise your hand and the opposite leg, then lower down and continue on the other side.

10. Lateral stretch left and right with exercise band– make sure you tuck in your tailbone and keep the lower back straight when doing this. (click HERE to see the image from another site)

Hope the above stretches help you relieve some stiffness. Please don’t do stretches on cold muscles.

Related Posts

Effective and simple exercises to ease lower back pain As mentioned in my previous post, I started suffering from lower back discomfort since the last few weeks. I started looking around for more cost effective as I realise that many of my readers out there would be in similar situation- external treatment (like massage, accupressure) works but we would not be able to afford it long term. In the las...
What’s Stopping You from Exercising? I have quite a number of friends who don't really fancy exercising. Common quoted excuse: No time (most popular) Too much of an effort Got joint/lower back problems- and get pain when try to exercise. About 4 years ago when I was working on shift, I get off during certain weekdays and used to go hiking up Bkt Kiara (when there was not...
Wet Cupping Therapy (Bekam)- effective for pain relief, gout and various health ... I went for wet acu cupping, also known in Malay as berkam or bekam treatment (in Arabic it is known as Hijama) to treat my persistent neck, back and lower back pain. It has been quite an experience and I wanted to share with you the benefits of this alternative treatment. When I first looked up- initially I was searching about acucupping in YouT...
What You Stand to Lose when You Give Up Exercising When we are very busy, it is often easy to neglect our workouts. It takes a lot of motivation for one to start and remain in a fitness program- either by exercising on your own or going to the gym. I will not talk about the obvious here- that is weight gain. Let's deal with the less obvious thing that unknowing to us, will eat into the quality o...
Lower back pain reduced but pain seemed to spread elsewhere Have you ever experienced this- you suffer the pain at one place and try to self medicate it. The pain reduces or may even be relieved- but the joy becomes shortlived- and you find another part of your body experiencing the discomfort. Let me share my experience. I've been having lower back pain for a while. Probably attributed to my weight and ...
Spread the love

Leave a Comment

9 + = 14