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To stretch your lower back, lie on your back and draw your knees up towards
your chest. Do this slowly, one knee at a time to avoid pain and further strain.
Now, hug both knees further in towards your chest and rest here for at least
15 seconds.
Lie on your back with knees bent, feet flat on the floor. Extend your arms out along the floor so that they form a straight line with your shoulders. Keeping your knees together, allow them to gently fall to your left, letting gravity do the work. Do not force or strain. Turn your head to look to the right and rest here for approximately 1 minute. Repeat this stretch on the other side. This stretch also releases tension in the buttock and hip muscles.
To release tension and relieve pain in your lower back, lie on your back, knees bent, feet flat on the floor. Tighten your stomach muscles and press the small of your back in to the floor. Hold for 5 seconds then relax. Repeat 5-10 times.
Stand with your feet about shoulder width apart. If necessary, hold on to something for support (a chair back or table top). Slowly bend your knees, keeping your back straight until you are squatting. If you have a knee problem, only go down as far as is comfortable. Let gravity do the work as you breathe in and out. Maintain the squat for up to 1 minute, feeling the stretch along the length of your back and spinal cord.
The Cat Stretch. Start off on all fours. As you breathe in, slowly arch your back up and gently relax your neck and shoulders allowing your head to drop. As you exhale, allow your back to arch in the opposite direction so your back sags. Repeat 5-10 times feeling your low back become easier as you go. Aim to make the movements slow and smooth avoiding jerking.