1. Cat-Cow Stretch: Begin on your hands and knees, with your arms straight and your hands below your shoulders. Inhale as you arch your spine up, letting your belly sink towards the floor and your head and tailbone lift. Exhale as you round your spine, tucking your chin to your chest and pulling your belly button in towards your spine.
2. Child’s Pose: Start on your hands and knees. Slowly lower your hips back towards your heels, stretching your arms out in front of you. Allow your forehead to rest on the floor.
3. Standing Forward Bend: Stand with your feet hip-width apart. Slowly fold forward from your hips, keeping your legs straight. Allow your hands to rest on the floor or on your shins.
4. Seated Spinal Twist: Sit up tall with your legs outstretched. Cross one leg over the other and twist your torso towards the crossed leg. Place your opposite hand on the outside of the bent knee and the other hand on the floor behind you.
5. Knees to Chest: Lie on your back with your legs outstretched. Bend one knee in towards your chest and use your hands to pull it even closer. Hold for 10-15 seconds, then switch sides.
6. Piriformis Stretch: Lie on your back with both legs outstretched. Bend one knee in towards your chest and place your ankle on the opposite knee. Reach your hands around the thigh of your bent leg and pull it towards your chest.
7. Gluteal Stretch: Lie on your back with both legs outstretched. Bend one knee in towards your chest and place your ankle on the opposite knee. Reach your hands around the thigh of your bent leg and pull it towards your chest.
8. Hamstring Stretch: Lie on your back with one leg outstretched and the other bent. Loop a towel or belt around the outstretched leg, just above your foot. Gently pull the belt towards your chest and hold for 10-15 seconds.
9. Supine Hip Flexor Stretch: Lie on your back with your legs bent. Keeping your back flat on the floor, bring one knee up towards your chest and hold it with both hands. Gently pull the knee towards your chest and hold for 10-15 seconds.
10. Quad Stretch: Stand up tall with one foot in front of the other. Bend your back knee and reach back with one hand to grab your ankle. Gently pull your heel towards your butt and hold for 10-15 seconds.
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