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KABMPH's Photo KABMPH SparkPoints: (30,935)
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12/20/13 12:33 P

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What about doing a forward bend and hugging your elbows? That always makes my back feel good.

Describing movement is difficult! LOL I was just trying to write out something we do as a cool down and had a very hard time describing it.



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ANDILH Posts: 1,249
12/20/13 11:36 A

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My Pilates instructor has given me several ways to warm up my back. I have 5 herniated discs, and had back surgery last year, so we're extremely careful with my back. To stretch my lower back I lay on my back on a firm enough surface (probably different for people depending on comfort) with my arms out to the side and either bend my knees up or lift my legs in the air and bend my knees before twisting from the hips, leaving my ribs and shoulders on the ground to each side slowly bringing my knees completely back to center for a few seconds before going in the other direction.
To stretch my upper back I lay on one side with my knees bent up and extend my arms in front of me palms together. Slowly raise the top arm and turn from the ribs, waist, and shoulders, leaving my hips completely in place, rotating my arm over my head and bringing it back slowly. After a few reps we switch to the other side.
We always do these exercises before starting our workout, very slowly and carefully in my case since there are so many problems. But they're getting better slowly. Good luck!

SPARK_COACH_JEN's Photo SPARK_COACH_JEN Posts: 56,465
12/18/13 10:08 A

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Here are some upper body stretches you might find helpful:

www.sparkpeople.com/resource/exercise_demo
s.asp?exercise_type=stretch


Cat, camel and child's pose can all help stretch your back.

Coach Jen

"You may have a fresh start any moment you choose, for this thing that we call "failure" is not the falling down but the staying down." Mary Pickford

"No matter how slow you go, you are still lapping everybody on the couch."
MAGTASTIC103's Photo MAGTASTIC103 Posts: 424
12/18/13 9:42 A

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If you ever feel your back get cramped or tight while doing an exercise STOP what you are doing. My favorite move for stretching out my lower back (which gives me problems) is to lie on my back and hug my knees to my chest. You can also try the yoga poses of cat and dog.

"If it was easy, everybody would do it." -My Mom


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LDARNALL's Photo LDARNALL Posts: 21
12/18/13 8:02 A

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What would be a good exercise or warm up to stretch out your back? I like working out, but it makes it harder when my back feels cramped or tight.

Only I can manage myself.


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