Cobra Stretch
This movement is helpful to stretch tight abdominal muscles and the
lower back. Start by lying on your stomach with your legs extended and
with palms planted on either side of your head with your forearms and
elbows flat on the ground. Slowly, push your body upwards, so your
weight is resting on your forearms. Be sure to keep your hips on the
ground. Once you reach a comfortable position that gently stretches your
abdominal muscles and lower back, hold for 10 seconds. Slowly return to
starting position and repeat five times. If you have more flexibility
in your lower back, try straightening your arms
Knee to Chest
Use this stretch to align pelvis and stretch lower back and rear end
muscles. Lie flat on your back with toes pointed to the sky. Slowly bend
your right knee and pull your leg up to you chest. Wrap your arms
around your thigh, knee or shin, and gently pull the knee towards your
chest. Hold for 20 seconds and slowly extend the leg to starting
position. Repeat three times each leg.1
Restful Pose
A common pose in yoga, the restful child’s pose can help you relax
your body. Position yourself on the floor on hands and knees with your
knees just wider than hip distance apart. Turn your toes in to touch and
push your hips backwards bending your knees. Once you reach a
comfortable seated position, extend your arms forward fully and allow
your head to fall forward into a relaxation position. Hold this pose for
20 seconds and slowly return to starting position. Repeat three times.
For modification if you have shoulder pain, place your arms on either
side of your body, extending towards your feet
Lying Knee Twist
Use this movement to stretch the paraspinal muscles and strengthen
the abdominal muscles. Lie on your back with your legs extended straight
out. Bend the right knee up and cross it over the left side of your
body. Hold in a position that allows you to feel a gentle stretch
through the back and buttocks muscles for 20 seconds. Tighten your core
muscles and rotate back to center. Repeat three times on each side
.
Yoga Cat/Cow
Start this more by kneeling on all fours with your hands beneath your
shoulders and your knees directly below your hips. Exhale and gently
arch your spine. Inhale, tighten your core muscles and round your back,
like a cat. Move slowly between movements and hold in each position for
5-10 seconds. Repeat 10 times
.
Piriformis Seated Stretch
This stretch is designed to help lengthen the piriformis muscle over
time. This muscle is often the source of sciatica, or radiating leg
pain. Sitting with a straight back, cross your left leg over your right
leg placing your foot next to your thigh and tuck your right leg in
towards your buttocks. Place your right arm on your leg as pictured and
slowly ease into a stretch. Be sure to keep your back straight and chest
lifted. Hold for 20 seconds and alternative sides, three times
