In this article, I want to give you some home exercises to help you stay mobile and limber. Do this simple 10 minute routine every morning. Don’t worry if you can’t execute some of these stretches to the fullest extent. Consider it a challenge, a goal to be attained over time.
During your sleep time, your muscles and tendons can often tighten, causing compression of the spine, resulting in back pain upon awakening. Before you get out of bed in the morning, start with these exercises to loosen your lower back.
Please note that all stretching is far more effective if you focus on slow, deep breathing while executing the stretch. This encourages the body and muscles to relax more as it increases blood supply to the cells.
1. While on your back, bend your legs and hug your knees to your chest to stretch your lower back. Hold for 30 seconds or until you feel the pain subside.
2. While still on your back, with knees bent, set your feet down on your bed. Cross one leg over the other, like you would while sitting in a chair. Let gravity gently pull both legs toward the bed and hold for 30 seconds. Be sure that both shoulder blades remain resting on the bed, not rising up with the stretch. Switch legs and repeat on the other side.
These next two can be done on your bed or on the floor.
3. Move to a kneeling position. Sit back on your heels while your hands reach out in front of you (Child’s pose). Breathe deeply while in this position to feel the breath deepening the stretch in your lower back.
4. While still on your hands and knees, cross one leg (knee bent) in front of you on a 45 degree angle to your body. Reach the other leg straight out behind you and drop down while reaching with your hands in front of you as far as you can. The eventual goal is to almost touch your chin to the floor. Hold until you feel the tension in your butt muscles subside.
Stretch #3 – Child's Post
We have created this video to show you exactly how to perform these stretches:
Try this simple routine and you’ll loosen your back up for the whole day!
Do you have another weight-related question? Feel free to ask below or contact us privately.
Miriam | Owner
Women's Only Health & Fitness