Stress Relief through Stretching (Part 3)
As always I welcome ideas for this article. Let me know if you have an area that you would like addressed soon, and I will put that in the next issue.
Lower Back, Hips and Hamstrings:
I get as many complaints for this area as I get for the upper back. Unfortunately, this one tends to put people out of commission before the upper back pain does. Here are a few stretches to help keep your low back in working order.
Forward bends: This one will mainly stretch the hamstrings and I am putting this one first because tight hamstrings will pull the pelvis out of alignment which may cause pain in the lower back and elsewhere. It's an easy stretch and I am sure you all know about it, but I wanted to point out some fine points to remember as you do this stretch.
- Start with your feet at shoulder width and pointing straight ahead.
- Slowly bend forward from the hips.
- Your knees should be slightly bent to take the pressure off your low back.
- Let your neck and arms relax.
- Go only to the point where you feel a slight stretch and hold it for about 10 to 15 seconds.
- When you come back to an upright position make sure to bend your knees further and slowly roll up.
- Repeat the bend a few more times. Each time you may notice that you can go deeper into the pose.
This next stretch has you on the floor, so get a mat or do this on a carpeted area. You can have a pillow for your head or not, that is up to you.
- Lying on your back bend both knees and place your feet on the floor.
- Lift one leg up and press the heel to the ceiling.
- Hold the back of the leg to create the stretch for about 15 to 20 seconds.
- Repeat on other side.
The last stretch I want to share with you in this segment is probably one of my favorites and really doesn't feel like a stretch!
- Start in a sitting position with your knees drawn up to your chest and your arms wrapped around your knees.
- Tuck your chin to your chest and start gently rolling up and down your spine.
- Rock here as long as you like :-)
One word of caution - be very careful with this one if you have a neck problem!!
Enjoy your stretches!!! Until next time....
