Your daily routine or age may cause your back to become stiff and hurt.
Repetitive movements or improperly done exercises can cause injury.
If you are into fitness and want to improve your physical health via exercises — you need a functional back.
Usually, and depending on genetics, people over 50 can start having these types of back problems.
The good news is that it is relatively easy to fix them. If your back hurts, follow these stretching routines to keep you loose and moving.
This list includes easy to do stretches that are perfect for those over 50.
4 Stretches for Those Over 50+
1. The Wag Tail
While this is not the most common back exercise out there, the “wag tail” stretch is one of the most effective for healing the side-bending action. Also, it is very entertaining to perform.
To do it, first you have to get down on both your knees and hands and then keep your knees together under your hips.
Your feet should lift off the ground and then gently move your hips from center to the right and then to the left.
The back should always remain flat while the whole movement lasts, this is in order to ensure that the motion mimics common side-bending action.
Do 10 reps on each side.
2. Prone Extension
This exercise is very good because it is very relaxing and chances are you may have tried it (even unknowingly) already.
It can be adapted in order for it to fit your current flexibility or pain level.
To perform it, lay down on a firm, but comfortable area. Begin by slowly moving your chest up in the direction of the ceiling while you tighten your shoulder blades together.
You should feel this movement primarily in your mid and upper back.
Don’t strain your back too much by incurring too much motion in your lower back.
Your hands should be positioned in such a way so as to give you the proper balance to do it correctly.
Do it 10 times and hold for between 30 and 60 seconds each time.
3. Half Pancake
This stretch is great because it is a combination of rotation and side-bending motions. It is one of the few that has this interesting approach.
To start, sit on the floor. One leg should be stretched out to one side and the other one should be bent towards your body with your foot tucked into the opposite thigh.
In order to make the position more comfortable, bend the knee slightly on the leg that is stretched out. Then, rotate your torso toward the straightened leg.
Finally, you should reach toward the foot of the leg that’s outstretched. Don’t push yourself and if it starts hurting go back to the initial position.
Each movement should be held for between 30 and 60 seconds before doing it on the other side.
4. The Cat Cow Stretch
Resembling the position of a cat and a cow, this movement is great for the mid-back.
To do it, get down on the floor on your hands and knees. Then, arch your back towards the ceiling as if you were a cat stretching.
Be in this position for 5 seconds. Go back to the initial position with your back parallel to the floor.
Next, pull your stomach towards the floor while you hollow your back. Again, remain in this position for 5 seconds.
Go back to the initial position and repeat it 9 more times.
Any of these stretching exercises are a great start to help keep you loose and limber.
Be sure to check with your medical professional before starting any exercise routine to see if it is safe for you.