November Back stretches
The November chill is upon us and with it the inevitable responsive hunching of our bodies. This repeated reflex results in stiffer joints and tighter muscles putting us more at risk of strain and injury.
Conversely if we are proactive and repeatedly lengthen our spines and stretch our bodies for a few moments through the day, we top up the reserves of the protective mechanisms reducing the risks of strain and injury.
Make this month the one where you focus your attention on the difference you can make to how your body feels, with these strengthening corrective postures.
If you are not used to doing such activities, start with one or two, hold at the point where you feel comfortably challenged (NEVER pushing into pain or discomfort), for a count of five (a slow count of five mind…) and breathe OUT as you move into position and then keep on breathing. No busting a gut or feeling your head or chest is about to pop. It’s not boot camp or a military parade. It’s about feeling good about yourself because while living your normal life you have improved your body with dynamic and effective efficiency.
Spinal roll ups
Lie on your back and gently press lower spine into the floor and lift your bum
Return your spine back to the starting position, one vertebrae at a time, depressing your breast bone first
Repeat, each time lifting your bum a little higher until you reach a point where you can’t raise your hips any higher
Once your bum is as high as is comfortable, raise your arms, then lower your body as before, then bring your arms back to your sides
Spinal roll downs
Tuck your chin on your chest, clench buttocks
Keeping forearms on your thighs, slide arms down legs to knees
Keeping butttocks clenched, slide forearms back up thighs and stand to full height
Squatting side reaches
Loosen up by performing a few gentle squats
Slowly squat down as far as you feel comfortable
Place either hand (or forearm) on one thigh and bend body to that side and reach opposite arm upwards
Feel the stretch in your sides
Hold and breathe
Spinal rotations
Bend one knee and place arm from same side behind you
Place opposite arm or hand on the outside of bent knee
Gently rotate body towards bent knee to look behind you
Hold and breathe
Leg lifting spinal stretches
Start on your hands and knees, move onto toes and hands
Move bottom towards heels
Slowly raise one leg upwards keeping knee straight
Hold and breathe
Hands and knees spinal rotations
From hands and knees reach one arm between opposite arm and leg
If able place back of arm on the floor
And guess what? Hold and breathe!
Brilliant. How did you know I have a sore back?
Haha!! My hidden talents are emerging Helen! Hope the exercises and advice help your sore back. If not please get in touch and we can discuss your specifc problems in more detail.
Best wishes
Rachel
I love your stick men! They have inspired me to go to yoga this morning and do these movements again and again. X
Thank you Kath. What lovely feedback. I hope your class is inspiring!
Rachel