Does your low back feel stiff, achy, and about to spasm, or are you already there? Do these
seven stretches; perform this sequence three times a day and once the pain is considerably
less, you can reduce the sequence to once a day, and ultimately three to four times per week.
When you're ready to start, lie down on the bed or floor (preferably on a carpet, rug or yoga
mat). Pelvic Tilt Warmup Lie on your back with your knees bent and feet flat on the floor. In this
relaxed position, the small of your back will not be touching the floor. Perform a pelvic tilt by
tightening your abdominal muscles so that the small of your back presses against the floor. Hold
for 5 seconds, and then relax. Repeat this move three times and gradually build to 10
repetitions. Next, take a deep breath and on the exhale contract your abdominals, pulling your
belly button towards your spine. Hold for 5 to 10 seconds. Repeat 10 times. Now, you are ready
to begin stretching.
Relieve Your Back Pain With These 7 Stretches In Just 7 Minutes
1.
Hamstring Floor Stretch

What it works? Back of thighs (the hamstrings)
Hold for 30 seconds. Do this 2 times for each leg.
Helpful Tip: Contract your abdominals when bringing your legs up.
2. Knees to Chest Stretch

What it works? Hips/ Glutes (aka Butt)/ Lower Back
Hold for 20 seconds. Repeat on other leg.
Helpful Tip: With your abdominals contracted, try to straighten your right leg. If you experience
any discomfort in your back, leave your right leg bent.
3. Spinal Stretch

What it works? Lower Back/ Obliques
Hold for 20 seconds. Repeat on other knee.
Helpful Tip: Contract your abdominals before bringing your knees up and over.
4. Piriformis Stretch

What it works? The Glutes
Hold for 30 seconds. Repeat with other leg.
Helpful Tip: Contract your abdominals before crossing your leg and resting your foot on the opposite knee.
5. Hip Flexors Stretch

What it works? Hips/ Front of thighs (quadriceps)
Hold for 30 seconds. Switch sides and repeat stretch.
Helpful Tip: Remember to contract your abdominals, keep your shoulders down and back
straight.
6. Quadriceps Lying Down Stretch

What it works? Front of thighs (quadriceps)
Hold for 30 seconds. Switch sides and repeat stretch.
Helpful Tip: Contract your abdominals before grasping the top of your foot and bringing it to
your butt.
7A. Total Back Stretch

7B. Then Try This…

What it works? Entire back, shoulders, arms. Hold for 10 seconds.
source www.whydontyoutrythis.com
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