Wednesday, January 23, 2013
One of the commenters on my Spark Blog asked what stretches I do to help my back. Here are the ones I am doing at the moment (and they seem to be working). I am constantly adding or changing them up as I find another one, especially if I find one that works particularly well. I've also found that if my lower back is particularly tight, a heating pad on low for about 2o minutes will really help it loosen up. Anyway, here are my back exercises:
This is called the Lying Hip and Glute Stretch and works your piriformis muscle, which is the muscle that runs horizontally across your lower back. I do this twice.
Lying Double Knee Hug - feels really good, plus you get to give yourself a hug!!
Lying Hamstring Stretch - mostly for your legs, but I can feel it in my butt also.
4) Another Lying Double Knee Hug (see 2)
Child's Pose - I start with my hands straight in front of me, then move them over to the right slightly, then to the left slightly. This really helps stretch out your upper back and obliques.
Upward Dog - read the caution instructions for this one and don't do it if you're already in pain, but if you're pretty limber, it feels great!! (I know my puppy loves it!!)