Low Back Stretches
Here are my top three go to stretches for my low back. Many times clients ask how long they should do these stretches and how often. My reply is always, do what feels right. They are safe to do everyday, several times a day if desired. Listen to your body, hold the stretch until your body tells you that’s enough. Do not rush through them. And remember to breathe.
Child’s Pose
Lower onto your hands and knees with your hands under your shoulders and knees under your hips
Stretch your arms long out in front of you, palms facing down
Hinge at the hips, send your bottom straight back toward your heels, and rest your stomach on your thighs
Drop your head and chest downward as your arms extend further
If you have issues with your hips bring your knees wider apart
Pigeon Pose/Piriformis Stretch
Lower onto your hands and knees with your hands under your shoulders and knees under your hips
Raise your left leg off the ground and bring your left knee to the back of your left wrist, Then rotate your left shin so that it is parallel
Your right leg should be straight behind you
Gently lower your bottom towards the floor, but ensure your keeping your weight equally distributed between both hips. If this is too difficult, place a folded towel underneath your left bottom
Gently press into the palms of your hands to straighten and elongate your spine.
Take a deep breath and as you exhale, lower your torso over your left leg and stretch your arms straight in front of you, with your elbows bent
Bretzel Stretch
Begin lying on your side. Your hips should be stacked, one directly on top of the other, as should your shoulders
If needed, use a pad or pillow to support your neck
Bend your top leg. Bring it in towards your chest a little past 90 degrees
Bring your bottom knee down and back. Reach down with your top hand and take hold of that ankle. If it is too difficult to grab the ankle then use a towel or strap.
Relax and exhale softly. As you exhale, rotate your top shoulder back and down towards the ground
Take five to ten breaths and rotate a little lower as your body softens with each exhalation
