For those of you who spend a good portion of your day sitting, here's a few low back stretches that will help decrease stiffness and get your blood flowing, and essentially help you feel more alert and refreshed.
Seated Forward Bend
While seated, firmly plant your feet on the ground, tuck your chin to your chest and reach down with your hands between your legs and touch the floor. It's important to relax and breathe and allow gravity to pull you down.
Seated Backward Bend
While seated, firmly plant your feet on the ground and place your hands on the small of your back. Tilt your head backwards and push your hips forward while extending your back. Remember to breathe. Inhale through your nose and exhale through your mouth.
Seated Right and Left Rotation
While seated cross right leg over left, place both hands on right knee, pull knee towards left hip and rotate torso to the right. Breathe and relax. Repeat with left leg over right, pulling the left knee towards the right hip, and rotate torso to the left.
Standing Knee to Chest
Start standing with back against a wall. Bend right knee and grasp with both hands and pull upwards towards chest. Repeat with left knee.
Standing Forward Bend Cross Over
Start standing with back against a wall. Cross right foot over left, tuck chin to chest and slowly bend forward at the hips and hang. Repeat with left foot over right.
*Key Points*
Try to hold each stretch for 20-30 seconds.
Don't forget to breathe (in through your nose out through your mouth).
Relax body and muscles will relax, allowing you to stretch further.
Yours in health,
Dr. Frank
www.pinellascountycare.com
www.cwsandw.com
