Although general stretching is effective for encouraging relaxation and relieving tension, you can also target certain muscles to help increase flexibility and range of motion in particularly tight areas---such as your lower back. Continue breathing evenly as you stretch, and hold each stretch for 30 seconds without bouncing. Stretch to the point of mild tension in the target muscle, but don't push it to the point of pain. This is especially true when stretching the lower back.
Basic Stretch
Lie on your back, knees bent as if you were going to do crunches. Bring one knee in toward your chest. Grasp your leg behind the knee and pull gently. You should feel the stretch in your lower back. Release and repeat with the other leg, then bring both legs in toward your chest at once.
Seated
You can do a seated version of the same basic stretch. Bring one knee at a time slowly up toward your chest. It's okay to assist the stretch by pulling gently behind the knee, but don't lean forward.
Rock Back
Position yourself on your hands and knees. Rock back so that your buttocks rest on your heels---or as close as you can get---leaving your arms extended in front of you. This stretches your entire back.
Child's Pose
Assume the rock back position described above. Shift your hands back so that they rest, palms up, on either side of your feet. Rest your forehead on the floor. Relax and breathe.
Mad Cat
Position yourself on your hands and knees. Flex your back---imagine that your belly button is being sucked up to the ceiling. Relax back to a neutral position. Repeat.
Stability Ball Stretch
Drape yourself facedown over a stability ball, letting the ball's curve support your spine.
Cross Body
Lie down faceup, arms spread so that your body resembles the letter "T." Bend your right knee so that it's directly above your hips, then gently twist your hips to bring your right knee closer to the floor on the left side of your body. Keep both shoulders on the floor as you do this, and stretch gently. Remember to only stretch to the point of tension, not pain. Return to center and repeat on the other side.
Member Comments