02/20/2024

1. Legs Up On Wall: 

Start this beneficial back stretch by lying on your back near a wall, aiming to have your sit bones touch it, and extend your feet upwards. Stretch your arms out in a 'T' formation to target the mid-back and pectoral muscles. Relax and breathe into this passive stretch. This stretch, while stationary, offers remarkable benefits. It fully supports and lengthens the spine with the support of the floor. Positioning supine with firm support can rejuvenate the back. Elevating the legs up the wall allows the sacrum to contact the floor in a way that you just cant do with your legs out straight.

If your hamstrings feel tight with your legs elevated, bend your knees a bit. Seek a comfortable resting position for this stretch.

2. Knees to Chest: 

When practicing this exercise, remember to let your knees fall wide as you hold them. Take a deep breath and maintain this position. To engage your muscles further, try drawing small circles in the air with your knees. Start by circling to the left several times, then reverse direction and circle to the right. If you notice your abdominals contracting or feel off balance, it may be a sign that your circles are too large. In that case, simply return to holding the knees into the chest as comfortably as possible, allowing your low back to release. Take your time and focus on your breath throughout the practice.

3. Egg Rocking: 

This stretch is a convenient and effective follow-up to the knees-to-chest stretch. It involves movement and utilizes the floor to provide a massage to your lower back. Start by lying on your back and pulling your knees in toward your chest, imagining that you are shaping your body into an egg. Gently rock your body from side to side, adjusting the speed of your movements to massage the specific area of your back. Take your time and find the pace that works best for you. Continue this stretch until the soreness in your back begins to dissipate, gradually releasing tension and increasing flexibility. Remember to breathe deeply throughout the stretch to aid in relaxation. This stretch can be helpful if you experience tightness or discomfort in your lower back.

4. Supine Spinal Twist: 

To maintain a healthy spine and back, it is important to incorporate movements and stretches that involve twisting the spine. The spinal twist stretch involves lying on your back and guiding one knee across your midline with the opposite hand. Allow your leg to rest on the opposite side of your body, ideally reaching the floor. Relax into the stretch and feel the gentle twist in your spine. Repeat the movement to the other side. This stretch promotes flexibility and relieves tension in the lower and mid-back. It also stretches the upper back and pectoralis muscles.

Stretching with a buddy can also use this stretch to counteract rounded forward posture. Incorporate the spinal twist stretch into your self-care routine for a healthy back and enjoy the benefits of a flexible and well-stretched spine.

5. Forward Fold: 

This stretch is perfect for those times when you need a quick break between clients or sitting at your computer. It's a standing stretch, so you don't have to worry about finding a space on the ground. Here's how to do it:

1. Clasp your hands behind your back.

2. Bend forward at the waist, raising your hands towards the ceiling.

3. You can slightly bend your knees to focus the stretch on your back.

4. To enhance the stretch along your spine, curl your chin towards your chest.

5. Take some deep breaths and hold the forward-fold position.

Remember to listen to your body and only stretch as far as feels comfortable. This stretch can provide some much-needed relief for your back, even when you can't lie down. Give it a try and see how it feels!

6. Squat Stretch: 

The squat is a natural position for our body and is beneficial for stretching the back. To perform a squat, start by standing with your feet more than hip-width apart. If it feels more comfortable to your hips, you can let your toes point outward. If needed, you can hold on to a sturdy surface for support as you drop into the squat position.

As you lower into the squat, allow your knees to fall wide while bringing your elbows inside your knees. Press your palms together in a prayer position and use your elbows to gently push against the inside of your knees.

For beginners or individuals with limited mobility, you can use a small stool or stack of yoga blocks to sit on. This can help support your hips and make it easier to maintain the squat position. As your flexibility improves, you can gradually remove the stool or blocks.

Remember to listen to your body and only go as far into the squat position as feels comfortable for you. Flexibility in the knees, ankles, and hips is important for performing squats, so work within your own limits and gradually increase your range of motion over time.

Book a stretch with a pro today to get some tips and tricks! 

It's always a good idea to consult with a healthcare professional before starting any new exercise or stretching routine, especially if you have pre-existing conditions or injuries.