Seven Daily Stretches for a Healthy Spine

Seven Daily Stretches for a Healthy Spine

Seven Daily Stretches for a Healthy Spine

 

 

1.

 

Open Book Stretch

 

Lie down on your side, with your knees bent past your hips and hands together straight in front of you.

Keep your lower back stable.

Rotate your top arm up and back as far as you can comfortably go.

Hold the position for 10 seconds. Repeat 10 times. Then switch sides.

 

 

2.

Child’s Pose

 

Get on your hands and knees.

Rotate your hips backwards so your glutes lower toward your heels.

Hold for 20-30 seconds then release.

 

3.

 

Back Rotations.

Lie on your back.

Keep your shoulders against the floor.

Raise your legs holding your knees at a right angle.

Shift at your hips rotating your knees down toward the floor.

Hold for 10 seconds.

Use your core muscles to rotate your knees back to center. Twist to the opposite side.

Repeat 10-12 times.

 

4.

Sphinx Pose

Lie on your belly.

Raise up your chest and put your elbows underneath your shoulders.

Extend your hands forward, palms down.

Face forwards. Press your pelvis into the floor.

Hold for 30-60 seconds then release.

 

 

 

 

5.

Pelvic Tilts

Lie on your back.

Bend your knees.

Firmly plant your feet on the floor.

Notice the natural curve of your lower back.

Engage your abdominal muscles.

Tilt your pelvis up.

Push your lower back down against the floor.

Repeat 10-12 times.

 

6.

Bridges

Lie on your back.

Bend your knees.

Firmly plant your feet on the floor.

Put your arms out to your side.

Push through your heels to elevate your hips until they form a straight line from shoulders through knees.

Relax your back.

Tense your glutes and hamstrings.

Lower your glutes down toward the floor.

Repeat 10-12 times.

 

 

7.

Knees-to-Chest

Lie on your back.

Tilt your pelvis up so your lower back is against the floor.

Draw your knees toward your chest.

Hold the outside of your knees with both hands.

Rock your hips back and forth to gently massage your lower back against the floor.

Continue for 30 seconds.