Sacrum stretching feels relaxing after a long day of sitting at a desk. Your sacrum is a shield-shaped bone at the bottom of your spine, and stretching sacrum area muscles helps release tension from your pelvis and low back. If you feel pain near your sacrum, discuss your symptoms with your doctor to get an accurate diagnosis. Sacrum stretching may worsen certain conditions, and sacrum stretching is not a substitute for medical treatment.
Considerations
Warm up gently before stretching your lower back and hip muscles near your sacrum. Go into each stretch slowly, and breathe deeply to help your muscles relax. Your sacral area is sensitive, and could become damaged if you use sudden movements or try to force stretches past a comfortable distance. People with sacrum dysfunction might benefit more from strengthening than stretching, according to physical therapist and yoga instructor Judith Lasater. Use strengthening exercises recommended by your doctor or physical therapist.
Cat Cow
Begin with cat-cow, focusing on the movement of your pelvis to stretch the muscles near your sacrum. Kneel on all fours, using a yoga mat to cushion your knees and provide traction. Exhale and round your back into cat position, while tucking in your pelvis and gazing toward your belly button. As you inhale, arch your spine gradually into cow, while dropping your belly so that your pelvis moves in the opposite direction. Transition slowly between arching and rounding, while breathing deeply into the muscles near your sacrum. Complete five to 10 repetitions.
Cross-Legged Forward Fold
Sit comfortably with ankles crossed on a yoga mat or cushioned surface. Use a legs-crossed position to stretch the low-back safely. Inhale and sit up straight, feeling your spine lengthening through the crown of your head. Keep your spine tall and your chest open as you hinge forward from your hips, using your hands on the floor for support. Fold until you feel a comfortable stretch in your low back. Breathe deeply and hold the stretch for at least 15 seconds. Come out of the pose slowly, then cross your lower ankle on top and repeat. Alternatively, use the same seated position, but fold toward one knee then the other to stretch the sides of your low back.
Knee to Chest
Lie on your back using a yoga mat or cushioned surface. Inhale and bend the right knee, drawing it into your chest. Hold onto the shin of the bent leg with your hands, allowing your knee to relax and sink into your chest. Keep your left leg flat on the ground, so that you feel a stretch in both your low-back and hips. Hold for at least 15 seconds, then switch sides. Modify this pose by crossing your knee to the opposite shoulder, or drawing it out to the side, which targets different areas of your hips. Try advanced sacral stretches such as bridge pose, fish pose, full wheel, seated twist and wide leg forward fold, if you are healthy and flexible.
