Good flexibility will prevent injuries and keep your lower back happy and healthy. Here’s five of my favorites. These are the ones that make you go “ahhh…” after you have completed them.
1. Cross Foot Hamstring stretch This one will stretch your upper back, lower back and your hamstrings. You get three stretches in one.
Stand straight and cross your feet. Slowly roll each vertebrae down as you reach for your toes. Let your body hang and look at your legs (or knees depending on your flexibility level). Breathe deeply. Now slowly roll back up, one vertabae at a time. Cross your feet the other way and repeat.
2. Shoulder Stretch This feels great after an upper body workout.
Hold your right arm up and straight, bring your arm across your body and hug it to your body with your left arm. Put your chin on your shoulder and hold. Repeat with your left arm.
What are your favorite flexibility moves?
3. Seated Leg Hamstring Stretch If I am having twinges in my lower back I do a few of these and it usually disappears.
Sit on the floor with your right leg straight and your left leg bent (your legs form a number four) With your back straight, raise arms then lower while reaching for your toes. Think about bringing your ribcage as close to the thigh as possible. Breathe deeply while holding the stretch. Repeat with the left leg. Now extend both legs and repeat the stretch reaching for both feet. If you are able to reach to your heels easily, add a yoga block.
4. Pigeon Pose This is a Yoga Stretch that really opens up your hips.
Put your palms on the floor about shoulder width apart. Bring right leg through and sit on the floor with your knee bent. The right side of your foot and leg should be on the floor. Extend your left leg behind you. Hold this position then repeat with right and left leg switched.
5. Child’s Pose This is a great stretch after ab and core work.
Kneel on the floor and extend both arms, palms down on the floor in front of you. Put your forehead on the floor and breath. Ahhh….