5 stretches you should do every day

In this routine, I’m going to show you 5 simple stretches that you should do every day. These stretches will help you improve your mobility your posture and daily function.Show more

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Back support brace: https://amzn.to/3hsZbx7

This routine is low impact and If you suffering from lower back pain, disc bulges, or sciatica you can try this routine. Besides that, if you experiencing forward head posture in this routine I share with you how to improve it.

Seated flexion and extension:

If you working from home the Seated flexion and extension will help you with your back and your hip mobility. It's a simple but effective exercise to mobilize your upper body and your torso. To maximize your movement, avoid holding your breath. You can try this exercise throughout the day 3 to 4 times for 8 to 10 repetitions. If you suffering from back pain, try to get the range that you feel comfortable with and gradually progress your routine.

Standing chest opener:

This exercise should be done in a standing position, and you are going to use the door frame to stretch your chest. Try to look forward and avoid bending your neck. Relax your shoulders and you are going to slightly lean forward. This stretch improves your upper body mobility specifically your chest muscles and it's a great stretch for your posture. You are going to hold this stretch for 15 to 20 sec for 3 to 4 rounds through the day.

Cobra stretch

The Cobra stretch is a great stretch for your lower back. Especially if you are experiencing lower back pain Cobra stretch can help you to improve your lower back pain and mobility. You are going to lie down on your abdomen and place your hands next to your chest. Just imagine that you are going to do the push up without lifting your hip off the ground.

Just remember that you are going to come off the ground gently and to the point that you are feeling comfortable. You can hold this stretch for 10 to 15 sec and repeat the movement a couple of times. If you are suffering from spinal stenosis or spondylolisthesis please avoid this stretch.

Chin tuck exercise

Chin tuck is a great exercise for strengthening the deep cervical muscles. Chin tuck exercise can improve your forward neck posture. To perform this stretch correctly, Try to avoid bending your neck. Apply slight pressure to your chin to maximize the stretch. hold the stretch up to 5 sec for 5 to 8 repetitions. You feel the stretch mostly in the back of your head and your neck. Chin tuck exercise will improve your forward neck and that will improve your overall posture.

Hip flexor stretch

The single-leg hip flexor stretch simply helps to improve your hip flexor mobility. You are going to Get in position for this stretch by kneeling on the floor on 1 leg with your knees at 90 degrees angles.

Keep your back straight and your tailbone tucked under. squeeze your glutes and shift your hips forward until you feel a stretch. Hold the stretch for 20 to 30 seconds, while breathing deeply. Then switch legs and repeat the same steps with the other leg. do this stretch 2 to 3 times a day.

You can read more about back pain, disc bulges, and sciatica rehabilitation on the links below. In the meantime, if you experience lower back pain or disc bulge you can follow the exercise routine below and start your recovery right away.

- Herniated Discs Treatment and Management
https://www.dublinsportsinjuryclinic.com/herniated-discs-treatment-and-management/

- 4 TOP EXERCISES FOR SCIATICA PAIN RELIEF
https://www.dublinsportsinjuryclinic.com/4-top-exercises-for-sciatica-pain-relief

- How to improve your posture at home:
https://dublinsportsinjuryclinic.com/...

-Herniated disc management and treatments:
https://dublinsportsinjuryclinic.com/...

**MEDICAL DISCLAIMER**

All information, content, and material of this video or website are for informational and demonstration purposes only. It is not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider.

Tags:

5 stretches you should do every day
Daily stretches for mobility
Do this routine every day
upper body mobility
Lower body mobility
best posture exercises
forward neck posture
kyphotic posture
hip flexor stretch
chest opener stretch

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