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How To Limber Up And Avoid Back And Neck Pain

Tight hamstrings are a common complaint not only for sports players, but for those of you who tend to sit most of the day. Tight hamstrings can lead to bigger issues down the road such as lower back pain as well as knee and hip problems. Thus it’s important to learn how to limber up properly so as you can avoid back, neck and hip pain.

  • Lie on your back with your knees bent and your back straight. Keep your hips level and your lower back down on the floor. Bend your right knee towards your chest and hold here for 10-30 seconds.
  • Slowly straighten your right knee, grabbing the back of your leg with both hands. Pull your leg towards you gently while keeping both hips on the floor – but only as far as your flexibility allows.
  • Breathe deeply and hold for 10-30 seconds. Repeat on opposite side.
  • Stretch to the point of “mild discomfort,” not to the point of pain. Never bounce. To increase the intensity of this stretch, you may straighten the bent leg.