3 Easy Low Back Stretches

With more time spent in front of a computer, television or phone our lower back can get tight and stiff. Coupled with less exercise that winter can encourage,  adding further to the tension that can build up in the lower back.

In this video we have 3 easy low back stretches you can try during your day, whether you use them on waking or on a work/study break. Great way to minimise the lower back load if you are sitting

Here is a run down of the stretches:

  1. 5 each Cat and Cow stretch. Get into an all fours posture, with hands over shoulders and knees over hips. Have neck in a neutral position. For the cat stretch push your lower back up towards the ceiling. Hold for a few seconds as your round your body. Relax to neutral and then go into the cow posture. Pull your belly button down towards the floor. Slightly look up and forward. Hold for a few seconds.
  2.  Childs pose hold 20-30 seconds. After you have completed the round of cat and cow gently lean all the way back so your bottom rests on your heels. If you wish to feel more of a stretch in your lower back, then bring knees apart.
  3. Low back twist stretching your back, holding for 20-30 seconds. Lay on your back and bend both knees up, placing feet on the ground. Gently allow your knees to go to one side, using your hand on the same side that the knees are moving to pull the knees closer to the ground and get more of a stretch in the lower back. Repeat on the other side. For a deeper stretch, try and straighten up the top leg.

If you have any pain with any of the stretches above, please stop and let your practitioner know. For some information about setting up your desk at home CLICK HERE.Need a more in depth workout you can do at home with minimal equipment, CLICK HERE.

Give them a go and tell us how you find them.

Lisa Smycz, director

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Categories 31 Day Posture Challenge
 
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