Lower Back Relief
So start with a crisscross seeded style with your left foot in front. You can take a deep breath in and exhale as you lean away from the foot that is in front. So towards your right, take a few deep breaths here, thinking about really in long, giving your spine as much as you are tilting over. Try to keep your head up, but if it hurts your neck not a big deal. You could rest and look down and deep in help up and hands exhale. Hands down. Take another deep breath in and then twist to that same side. You don't have to overextend and twist. We're not doing a twist. We're doing a twist and lean, so trying to keep your left foot on the ground lean over your right leg. You might hear a few little snaps and pops here in your lower back. Deep breath in every inhale thing about in long, giving your spine every exhale. Think about going a little bit deeper and inhale yourself back up and to center on the go ahead and switch legs so you put your right foot in front. This time might feel a little ...
funny This is not your natural way of sitting cross legged. Inhale up and exhale over to the left. Now, you might only go this far. That's fine. If you can get down to your elbow, that's great, too. And if you can reach a little bit more with your arm, you're really gonna feel the stretch Shoot all the way down to your hip as well as your lower back. Deep breath in and deep breath out and deep breath in as you come up and exhale down and deep breath in and exhale as you twist over to the side and then lean into the stretch, making sure that you're right Side doesn't come up. We don't want this. Try to stay nice and flat, deep, inhale and exhale. Make sure your shoulders don't come up. That tends to be one of my problems. I always think about elongating your neck, relaxing our shoulders down. Go ahead and inhale up and to center in hell up one more time here and exhale. You're gonna reach forward as much as you can. You might only be here, and that's okay. And feel free to adjust your feet if you're putting too much pressure on your ankles. You could just stay on your elbows or you could go a little bit further. Always remember, this is not where you want a hunch. This is where we're in long gating. We'll do some stretches with hunching in a little bit. Try to keep your neck flat here. Don't let it hang for this one. Keep it flat and one more inhale. Think about elongating and exhale and go ahead and walk yourself back up. We're going to switch our position okay to a pike. When you sit down, feel free to move some of the flesh so you can sit right on your sit bones. You want your legs is straight as possible Here, we're going to reach forward. So if this is your spot and you're only holding onto your knees, that's fine. If you want to go down to your shins Great ankle's fine feet, wherever it is. This is not meant to be hamstring stretch the way that we're going to use it, we're focusing more on the lower back. So wherever you are comfortable So it's ever so slightly stretching the hamstring, but doesn't have to get much further than that. All right, What you're gonna do is inhale as much as you can flat back almost arching your back and exhale round down, including dumping your head, and really think about grabbing on to wherever you're grabbing on and pulling a little bit more to really exaggerate the roundness of your back and then stretching in your shoulders. We do this a few times, so inhale up an arch and inhale down. Let me do this. A few different length reaches so you can see how it looks in your inhale up and exhale down. Inhale up so my favorite stretches inhale down and one more inhale up and inhale. Tell perfect. We're going thio. Put your right foot over your left. You can stay here if you're comfortable or you could take your left foot and wrap it around this way, bringing your left arm up. Take a nice big inhale and exhale. Bring your elbow to your knee, hand to your back and twist. This is where we get a nice spinal twist. Every inhale thing about in long, getting up every exhale. Think about twisting just a little bit more. You're welcome to bind here if you'd like by putting your left arm underneath your right leg and finding it with your right hand. One more deep breath in and out. Go ahead, Come back to center. We're going to switch. So this time put your left foot over your right leg If you'd like, you can bend your right foot in left hand Goes behind almost like a support for your spine. Inhale your right arm up, exhale down to your knee and twist big breaths in elongating and deep breath out and feel free to bind. This is good. You can see the other side here. Deep breath in and help one more deep breath in and out. Okay. And go ahead, inhale back to center and put your feet out. Now that we've stretched our lower back a little bit, we're gonna warm it up some more so that we can stretch it even further. So we're gonna do a two part move here. First thing we're going to Dio is exhale forward again. Wherever you're comfortable, it might just be here. You're going to try to keep a flat back, but exhale forward and then as you inhale, come up hands go right behind you. Fingers pointed towards your feet and you're gonna lift your hips up and put your head back a little bit deep. Inhale. So do a few of these Exhale Flex your feet as you go forward Inhale push up, exhale down inhale up Really warming up the lower back here Exhale forward, Inhale up two more exhale forward and inhale up and one more Exhale forward and inhale up Perfect. Alright, we're gonna flip over, do some cat cows, which is really great now that we're nice and warmed up here Let's go ahead hands right underneath your shoulders and knees right underneath your hips. Go ahead, take a deep breath in arch your back, look up towards the ceiling and exhale down and deep breath in. Exhale towards sealing. It's our inhale and exhale round one more like this. Inhale up and exhale down. Now for this one, I'm gonna have you start going side to side. So you're going to go look over your right shoulder towards your right foot and then switch and go to the other side. Really? Loosening up that lower back and you can do this at your own pace. Just keep going side to side. You'll feel a little hip stretch in addition to your lower back. One. More like that and back to center. Now you're going to combine this so you're going to sort of do circles with your back, which might feel a little weird at first and do it very slowly at first because this is not a natural movement at all. So inhale and then exhale, coming around rounding and then inhale. Keep going to that same side. Do it three times. Breathe into the whole process on going to switch to the other side. So inhale up. Then look around round through. Get inhale. There's really loosening up the spine and take it at your own pace. This is the first time you've ever done this. You have nothing kind of feel your spine. Move and come back to center. Perfect. Let's go ahead and push back into child's pose. This is a very nice way to release any pressure on your lower back. You can put your forehead down just a few deep breaths here. Yeah, great. And then come back to center. We're going to go into a camel. Nice way of arching your lower back. You can either have your feet like mine, or you can flex thumb. This is a little bit easier because you can reach your feet a little bit faster, so go ahead first, Put your hands on your lower back, fingers down. Take a deep breath looking up and slowly try to reach for your feet. If you can't reach your feet. No worries. Just stay where you were, and then you can let your head hang. It's a deep breath in and deep breath out. One more deep breath in and deep breath out. Good. Slowly walk yourself back up immediately. Go down into rabbit, which is like child's pose. But your hands are gonna come all the way around grabbing your ankles. You're rounding your back even more here. It's a nice counter post to what we just did. Okay, couple more exercises and then our lover backs will be all set. We're gonna lay on our backs for this one. We're gonna go ahead into plow, so you're gonna bend your feet. Actually, let's do bridge first, um, bend your feet in the exact same way. Have you just lift your hips up. Try to grasp your hands below you. Your shoulders. You take a deep breath in here, doubt. Do you breath in and relax down. We're gonna do that one more time, but this time we'll go into plow. So go ahead. Who lift yourself up and this time, place your hands below you and then you're gonna kick your feet over. If that's not the most comfortable way for you to get into plow, that's okay. Get here however you'd like. And the idea is that you try to get your feet to touch. If you can't no worries anywhere before that where you stop, you'll probably feel that nice rounding in your lower back. Another option here that I really enjoy is to bend your knees. You could rest them on your forehead, but it really helps around and then also helps stretch your upper bacca's well and neck. And if you want Thio, you can even put them next to your ears. Just deep breaths. Remember, if you can't breathe, means you to back off a little and feel free to play with flexing and pointing your feet. Go ahead slowly round down. Perfect. You do nice twist here. So go ahead. Put your right leg straight. Take your left leg bent over and give yourself a little twist. My back is cracking here. You can also look the opposite way. You're twisting for a little extra benefit. I'm go ahead, come back to center and switch sides. It's the left leg straight right when it's bent and twist, and then feel free to look out towards the right. Deep breath in and out. What a deep breath in and come on back to center. We're gonna help ourselves up back to that nicely deposition that we started with. Except we're going to go into a butterfly, Grab your feet deep breath in and deep breath out. Is he lean forward. One last little stretch here on deep breath in coming back to center E. Hope your lower backs feel nice and relaxed now. Not must e