With Sundance® Spas, leverage all the health benefits of a spa

If you suffer from chronic or even periodic back pain and are looking for a natural way to get some relief, look no further than your spa. Experts around the world recommend hydrotherapy or immersion in warm water for pain relief. Your spa's heated water helps relax your muscles, while jet massage relieves tension and stiffness and promotes better, healing blood flow to painful or injured areas.

When stretching is added to the routine, you can achieve even better results. Stretching in your spa will make your muscles more flexible and help you achieve a greater range of motion. This not only helps rid the body of tension, but also improves flexibility and mobility.

With that in mind, let's take a look at the best stretching exercises that can offer relief from back pain:

1. Hip flexor stretch

Although this stretch does not specifically target your back, in addition to relieving tension in your hips and thighs, it can also bring relief to your lower back. Standing in your spa, hold the edge for balance and place one foot on the chair behind you, making sure the foot on the floor/bottom is pointing forward and your knee is slightly bent. Slowly push your pelvis forward while tightening your glutes and hold for 20 seconds. You will feel a fine stretch at the front of your hip and thigh. Repeat three times on each side.

2. Sitting back

Stand in the center of your spa, place your feet shoulder-width apart, knees slightly bent. Place your hands on your hips and gently bend backward until you reach the point of tension but experience no pain. Hold this position for 10 seconds to stretch your lower back and the front of your hip muscles.

Slowly stand up straight and repeat the stretch two (or more) times.

3. Lateral trunk stretch

Sit comfortably in your spa and raise one arm above your head, resting your other hand on your thigh for support. Bend to the other side until you reach a good stretch along your rib cage. Hold for 20 seconds and then stretch to the other side. Repeat two or three times on both sides. This will help loosen tight muscles around your spine.

4. Stretching the hamstring

Sit in your spa, spine in a neutral position and extend one leg out in front of you. Bend your foot and lean forward on your hips, extending your arm toward your toes. It's okay if you can't catch your toes. Just lean forward to the tension point and hold for 10 seconds. You'll feel a fine stretch along the back of your leg and a reduction of tension in your hips and back. Switch legs and repeat two to three times on each side.

5. Torso turns

Having strong trunk muscles can help relieve back pain, making this a great stretching exercise that also serves as a strengthening exercise. Sitting or standing, keep your arms by your side and lift your forearms as if you were doing a biceps curl. Hold that position, tighten your abs and then twist left and right. Hold each twist for three seconds and repeat for at least 20 twists on each side.

Safety Tips

Make sure your doctor approves any stretching regimen before you begin. When performing the movements, make sure to keep your knees relaxed rather than locked in order to properly perform the exercises. When standing in your spa, hold on tightly to the handles or rim of your spa.

Sundance® Spas Benelux

If you're ready to reap all the health benefits of a spa, Sundance® Spas Benelux is the place to be. Whether you are looking for a 2-person spa, 4-person spa or 6-person spa, your local dealer in the Netherlands/Benelux can help.

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