Day 19: Beneficial Stretches

By: Curmari Lewis, Personal Trainer

Today is day 19 of our 20 day fitness challenge. I want to take a moment to thank those that stuck through this fitness challenge all the way out to the end. For those that are just now accessing this challenge, make sure to click “Members_blog” to access the other days in this change. I thank those that took the time to read the resources and tools provided in order to make your workout routine simple and improved. Lastly, I want to thank those of you that asked and continue to ask health related questions in order to expand your knowledge on living a healthier life. Today we will focus on lower body back stretches that will help reduce tension, risk of injury caused by back pain, and improve your overall mobility.

Below shows a list of Lower back stretches: Try them before you start the day or after a long day! – Regularly stretching in the muscles, tendons, and ligaments that support the spine is an important element of all back exercise programs.

The Benefits of Stretching

  1. Reduces tension in muscles supporting the spine such as the hips. Tension in these muscles can worsen pain from any number of back pain conditions. So it is imperative to stretch everyday.
  2. Improves range of motion and overall mobility
  3. Reduces the risk of disability caused by back pain
  4. Lastly, pain that lasts longer than 3 months such as chronic pain may require weeks or months of regular stretching to successfully reduce pain. Stretches may also be included as part of a physical therapy program, or as I always recommend to be done at home on a daily basis.

Tips For Stretching

  • Wear comfortable clothing that won’t bind or constrict movements
  • Do not force the body into difficult or painful positions. Stretching should be PAIN FREE.
  • Move into your stretch slowly and avoid bouncing or excessive movement this can cause a muscle strain.
  • Stretch on a clean flat surface that is big enough to move freely.
  • Repeat a stretch between 2 and 5 times. a muscle usually reaches maximum elongation after 4 receptions.

Read more on Flexibility and the importance of stretching here:

Let Me know how these stretches are for you. Also, If you have any questions on how you can modify or increase a particular stretch in different areas of the body: Text me (Coach Mari) 877-242- 7286.

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Thank You to All my current and future subscribers. Together we are creating a healthier life Uncomfortably. 

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