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Do these stretches in bed, on the carpet, the living room rug or mat!
You might want a pillow for your head & neck, and if you have lordosis in the low back, a small bolster pillow can be good for low back support.
These 'supine' stretches are so safe and very powerful! You must lay down fully on your back, to reduce the forces of gravity on your spine. Most of the stretches are 'open chain', which keeps them safe and driven by positive tension, not leverage.
We do moves like these every day in our Relax Your Back classes @ VBodies Pilates Austin.
Supine position is the starting position for the first 8 stretches.
1. Full-Body Stretch - Restores posture
2. Knee Hug - Glutes
3. Ultimate Back Stretch - Spiraling chain
4. Imprint - Low back flexion
5. Imprinted Bridge - Low back plus glutes
6. Straight-Leg Raise - Hamstrings
7. Figure 4 - Hip rotators
8. Pendulum - Upper back spiraling
9. Thigh Stretch
10. Cat Stretch - Entire spine
11: Sidewinders - Flexion and twisting
12. Crouching Tiger - Flat back
12 Best Stretches to 'Relax Your Back' backup | |
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| Entertainment | Upload TimePublished on 6 Aug 2018 |
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