8 great stretches for people with chronic back pain

When stretching you should always remember to use these 2 tips : Elongate the muscles at their max, and breathing correctly .

Holding your breath for 30 secs to keep at static contraction and to hold off from moving the stretched area is key .

My top 8 stretches are Pilates based :

.Roll down against a wall ( rolling spine down one vertebrae at the time )

. Neck circles

. Shoulder shrugs using a 3-2-1 tempo up and down

. Bridge

. Cat stretch or cat Pow ( using 3 breath up and down )

. Swimming ( lifting opposite arm and leg Hold 30 secs)

. Upper back stretch: holding hands and pulling them as far as you can reach

. The Foam roller ( Foam roll till you drop on every inch of your body )

#backpain #chronicbackpain #crossfit