Strengthening back muscles.

  • Posted by a hidden member.
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    Dec 30, 2009 10:47 AM GMT
    Ok so I thought I would throw this out there for you guys to help. I was involved in a car accident last week where a lady ran up the back of me and now I have no car but also stiffness in the back and neck.

    I am in the process of looking into getting physio and what not but that cant happen til jan. So was wondering if you guys had any ideas on how I can stretch out my lower back and shoulders to help recovery.

    There isnt any pain as such it is just the uncomfortable tightness.

    Anyway any suggestion would be appreciated.

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    Dec 30, 2009 2:00 PM GMT

    I repeat. GO GENTLY

    (1) "GO"... do not just stay still: that is the worst thing you can do for anything other than a very serious (you are in hospital) or acute problem (ie you literally just got hit and are still on the floor). By now you should almost certainly be moving.

    (2) GENTLY. gentle is faster, safer and more effective. You don´t get prizes for a stretchy back.

    Two stretches you can EXPLORE are uttanasana and balasana

    Uttanasana is more commonly known as bending over forward when standing. Don´t force it, just hang, if you feel pain get out of there... Don´t try and touch the floor or anything like that. Just hang over wherever is safe for you. Explore the position: try it with legs tensed, and relaxed, try different angles. do different things with your hands... reach towards the floor, or hold your elbows. etc


    Balasana is a variation on the foetal position. here are two variations



    Also just play around and explore. If you find a stretch which feels good , stay there and explore.

    MOST important: be mindful: don´t do it with Metalica playing, trying to watch the TV or talking on the phone. Feel what your body is doing... OK=?

    NB both of these are forward bends, which are normally what people need, but if they hurt DON¨T DO THEM. You are responsible for your body.
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    Dec 31, 2009 4:57 AM GMT
    Thanx man I will try that and see how it goes,