Best fix for tight back muscles?
Aside from hot compress, what is the best fix for tight back muscles? I've got a ton of snow here. Yesterday I had to shovel away 2 feet of snow all the way around the base of a 20x65 foot greenhouse. I woke up today and my back muscles are completely tensed up. I've already tried a hot soak and hot compress, but they're still pretty tight. With more heavy snowfalls on the way I need to get the back muscles relaxed so that tomorrow I'm ready to deal with the new snow, if as much falls as they are predicting will. What is the best way to ensure my back will be ready? Oh - and no medications. I need to dig out my car and shovel the driveway (which is longer than 65 feet) before I can get to the store. I need to get the back muscles fixed before I do that. Are there any specific stretches? Or maybe something to put in water for a soak?
What yoga poses will relieve tight glute muscles?
There are several poses that can help: pigeon,, eagle pose, figure 4 on your back. Have you looked into Yin Yoga? Lots of great glue stretches and holds in Yin.
Why have I been waking up with sore butt muscles lately?
You have pinched muscles in your back in that area to cause them to be tight. I'm sending along two different releases to get rid of the pain, one is more for the upper back and the second is for the lower back across your butt itself. It may do you good to do them both but I do feel the one you really need is the second one. To be sure here they both are: Back: (do from a sitting position) Place your left hand on your left leg next to your body. Place your right hand over your left shoulder and find the muscles next to your spine and firmly press on them and hold. After 30 seconds slowly lower your body forward and to the outside of your left leg, keeping your left arm fairly straight as you do. When you reach your lap remain there for another 10 seconds, release the pressure but rest there for another 30 seconds. Then reverse your hand positions and do your right side. Lower Back, Lumbar: While sitting place your hands behind your body just above the buttocks and press in on the muscles next to the spine and hold. After 30 seconds slowly lower your self forward as far as you can. Then release the pressure but hold your body there for another 30 seconds. Move a few inches down and do it again and keep repeating until you reach the end of your tailbone. For best results relax your body first by taking a deep breath and exhaling.
Hamatrings and calf muscles are chromically tight?
Being able to touch forehead to shins is impressive, but that's upper body flexibility. But it is very common to forget that the calves need to be stretched, as though you were walking up hill, with body upright. And running can extend them some, depending on your running style. I suggest that you make a tool. A wedge. Go to Home Depot, get a couple of one foot square pieces of plywood. And a short (one foot long) scrap of 2x4. Turn the 2x4 on its side, and nail it to one of the plywood sections, at one edge. Then lay it down, and attach the other plywood section, so that a triangle is formed, with the height being the side-turned 2x4. And stand on it, so that your toes are higher than the heels. Later, have it near a wall, and lean towards the wall, to make the stretch even more. As you get better at it, move the wedge further from the wall. Never be at the edge of a step, because your muscles will be being stretched, but you will be tightening them at the same time to stay stable on the stair, rather than falling.
What muscle(s) should I stretch if I sit all day?
When you are sitting for long periods of time your hip flexors often shorten and can become extremely tight!I would recommend stretching that muscle group. Additionally, your glute muscles can often become inactive so it would be good to also do glute activation exercises.Additionally here are some things you can do from the office:Hip Mobility In The Office - Kafui FitnessHope that helps :)
How do I diagnose weak/stiff hip flexors and glutes?
You may experience backache due to tight or weak muscle in the hips and buttocks, or glutes that can have a negative effect on your posture. In an ideal situation your pelvis should be in a neutral position but if it’s titled from behind, your back will likely become excessively flat. If your back is titled too forward, you are very likely to get a sway back. Both of these posture deviations can result in back pain owing to the stress on muscles, ligaments and tendons.Shortening a muscle for a long time period results in tightness. Sitting for long period of time contracts the hip flexors and increases the risk of it becoming tight. Sitting also results in weakness of glutes.Since the hip flexors and gluteal muscles are connected to the pelvis, it results in a tilted pelvis and lower back pain when muscles are imbalanced. When the hip flexors are tight, they pull the pelvis forward and make an extra arch in the lumber spine. They can control some functions of the abdominal muscle that weakens your core. A weak core also increases the risk of backache.