Tuesday, January 20, 2015

My Favorite Stretch

My favorite stretch for low back pain.
(Photos by Emily Hall Photograhy)

Lay on your back. Bend your right knee and place your foot near your right hip (in line with your hip, not out to the side). Side bend your upper body to the right and hold your ankle with your right hand. If you can't reach your ankle, no problem. Stretch your left hand overhead as far as is comfortable. If reaching overhead doesn't work for you, reach out to the side or to a 45° angle. Soften at the fold of your left hip. Lengthen as much as you can through your left side. Again, do this at your comfort level, stretching should be pain free. Hold for at least 10 deep breaths, exhaling all the way out. Repeat on the other side. Do this every day. This is one you can even do in bed if getting up from or down to the floor is a challenge.

Part two, repeat this stretch with a block under your hips (at the sacrum, not the low back). Flatten your low back as much as you can. This deeper stretch focuses on the hip flexor muscles.Photos by Emily Hall

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