Exercises - Get your Back Bone Flexible
1. Pike Stretch. Sit on the ground with legs
straight in face of you. Lean forward and aim to touch your toes. This
stretches equally the hamstrings, leg muscles, and the lower back. To create
this harder, keep your back entirely straight as you lean over.
2. Standing Pike Extend.
While standing upright, curve forward at the waist and reach towards the
ground. Bend forward far sufficient to feel a relaxed stretch in the back and
legs.
3. Back Extension. While position
or kneeling with your feet (or knees) shoulder width to one side push your hips
forward and lean back pending you feel a stretch. This can be done with or
without sustaining yourself with your hands.
4. Back Bend (Bridge). Once
you can comfortably achieve the back extension, lie down on your back with your
knees and arms extend shoulder width apart and push up to a back bend.
5. Cat Stretch. Kneel with
your arms on the ground in front of you shoulder breadth apart. Push your spine
to the ceiling and clutch, then push your spine down and pick up your head.
6. Advanced Cat stretch.
Start as with the Cat create longer, but slowly slide your arms forward on the
mat while arching your back awaiting you get your shoulders to stroke the
ground.
7. Seal Stretch. Lie on your
stomach by your elbows bent and hands by your sides equally. Slowly straighten
your arms and tilt your head back.
8. Basket Stretch. While on
your stomach, curve your knees and reach behind you to grab your ankles. Lift
up with your arms and foot.
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