Moves for lower back relief

Jan Lucanus, certified tai chi expert, shows us 3 lower back stretches that will help relieve tension.

Transcript

00:00

[UPBEAT MUSIC]

00:08

Hey, it's Coach Jan. And today, we have three lower back stretches that'll help relieve any tension in that area.

00:16

First, we're going to go into bridge lifts. Go ahead and lie down on the ground one vertebrae at a time,

00:23

slowly. Bend at the knees, placing the feet flat on the floor,

00:29

hip-width apart. Arms are down by the side of your body. Press the feet into the floor, and begin

00:37

to slowly lift your hips off the ground until the body forms a straight line from the shoulders to the knees.

00:44

Take a deep breath in. And as you exhale, roll down through the spine until your hips land onto the ground.

00:52

Now we'll move on to our figure four stretch. Keep your feet on the ground, and cross your right ankle

01:01

over your left thigh bone. Flex through your right foot. If this is enough, stay right here.

01:08

Otherwise, if you can, grab for the front of the shin. Relaxing the shoulders, the neck,

01:15

we'll take a deep breath in and exhale out. Stay here for about 30 seconds, and then we'll switch sides.

01:31

And now we'll come into our final stretch, the spinal twist.

01:37

Hug both knees into your chest, and then open the arms

01:46

out to the side as both knees fall to your right. Take a deep breath in and a long breath out.

01:53

And then slowly bring the knees back to center. Pause and drop the knees to the left.

02:01

Remember to keep breathing.

02:08

Bring the knees back to center. Let the feet land back onto the ground,

02:17

and come to your comfortable seat. Hopefully, you're feeling more flexible, more mobile in that area.