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A new way to stretch for active agers - Best back stretches

Last week I reviewed the benefits of using stretching aids such as foam rollers and small balls to help to deeply stretch muscles and tendons.  This deep stretching will help to release knots in the muscles and ease pain and stiffness.

Our Vintage Fitness personal trainers, who are experts in 50+ fitness find that many clients are hesitant to use these kinds of stretching aids because they are not sure how to use them or they can be tricky to get on and off.

Over the next 6 weeks I will blog about:

  • The benefits of stretching aids like balls and foam rollers- Friday May 19th
  • Back stretches using stretching aids- Todays post (Friday May 26)
  • Hip stretches using stretching aids (great if you have hip pain)- Friday June 2
  • Leg stretches using stretching aids (will give ways to stretch your hamstrings even if you have bad arthritis in your knees)- Friday June 9
  • Modified stretches using stretching aids if you can’t easily stretch on the floor-Friday June 16
  • Modified stretches using stretching aids if you have weak wrists- Friday June 23

Back stretches using stretching aids

Back pain is one of the most common complaints that the trainers at Vintage Fitness hear from their clients.  Foam rollers and tennis balls will help to stretch muscles that contribute to poor posture and help to ease upper back and neck pain. 

Upper Back Release

Upper Back Release

Benefits of this exercise:

Deep stretch of upper back muscles

Tips:

  • If this hurts your neck slide a pillow underneath your head to support
  • Stop when you find a tight spot to let the foam roller release it

Video:


Neck Stretch

Neck Stretch

Benefits of this exercise:

Ease neck pain and improve posture

Tips:

  • The neck is delicate so don’t roll back and forth- just lay on the foam roller to let your neck release

Video:


Arm Pit Stretch

Arm Pit Stretch

Benefits of this exercise:

You don’t often think about the muscles in your upper back and chest that cross under the armpit.  These muscles don’t often get stretched and they can contribute to neck pain

Tips:

  • Stop when you find a tight spot to let the foam roller release it
  • Slide one arm under your head if you need some support for your neck

Video:


Chest Stretch On Foam Roller

Chest Stretch On Foam Roller

Benefits of this exercise: 

Stretch your chest muscles and help to manage your stress levels

Tips:

  • Take 10 deep breaths as you lay on the foam roller filling to the bottom of your lungs
  • Slide a pillow underneath each of your hands if they can’t touch the ground

Video:


Good Luck!

Erin

Vintage Fitness

Click to Call    416-951-7978

Vintage Fitness is an in home personal training company in Toronto, Canada.  We specialize in energizing the lives of people over 50 with exercise. 

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