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Standing Quad Stretch

Breathe:Take 3 deepbreaths whilerelaxing intoeach exhaleas youstretch a littlefurther.

Reverse:Reverse and

1) Stand and graspright ankle withsame hand, use awall or chair tomaintainbalance with lefthand.Maintain an uprightposition in the torsowith chest out, softknee and relaxedshoulders.3) Explore varying the stretch in a fewways. First, try pulling heel up and back

feeling the stretch closer to theknee.

Then, actively push yourknee down and back asyou pull your heel toward

your lower back. To stretch the inside of the quads, slightlyrotate your

C H A P T E R 3 : B A C K & A B D O M I N A L S T R E T C H E S

Lower BackStretches

Always move slowly when doing stretches.You should never feel pain!

Hip stretches often help relieve lower back pain.Abdomina/core strengthening can be helpful as well.

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Lower Back Flatten/Arch

1) Lie on your back with your knees bent, your feet flat on thefloor, your hands relaxed on your sides and your head resting onfloor. Inhale deeply.

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33) Exhale and simultaneously arch the small of your back off thefloor.

EXPLORE: Explore arching and flattening your back bringing awareness to the curves of the lower back.Imagine a clock on your belly with 12:00 on your stomach and 6:00 on your lower pelvis. Slowly rock from12:00 (with an exhale) to 6:00 (with an inhale) trying to make each movement as smooth as possible. Nowtry rocking from 3:00 (your left side) to 6:00 (your right side). Make clockwise circles for a number of breaths,then reverse and make counter-clockwise circles. Notice your areas of tension and where you have thebiggest challenge transitioning from position to position.

2) Begin to exhale and slowly tighten your abdominal musclesso the small of your back lies flat on the floor.

Breathe: Work into a rhythm so you exhale with each flatten and inhale through each arch for a series ofbreaths.

L O W E R B A C K S T R E T C H E S




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Lower Back StretchKnees to Chest

Breathe: Continue breathing deeply through each sequence. When holding a stretch position, take 3 deepbreaths while relaxing into each exhale as you stretch a little further.

Reverse: Reverse and repeat this stretch position with your left leg.

1) Lie on your back with your hands on your right knee and yourleft leg extended in front of you. Relax your head on the floor.Pull your right knee toward your chest and elongate your sacrumand spine as you stretch your lower back. Try to push your lowerback to floor by contracting your stomach muscles.

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3 3) In same position as #2, pull both knees toward your right shoulder tostretch the left side of the lower back. Explore placing your right arm out tothe side to maintain balance and increase the stretch.

2) Next, grasp both knees and slowly pull them toward your chest. Keepyour lower back and head on the floor. Breathe through this position whileyou stretch your lower back. Continue holding this position as you slowlyrock from side to side. Your hips will slightly lift off the ground. Finally,make clockwise circles with your knees. Start small and gradually makethe circles larger. This will gently massage your lower back.

Reverse: Reverse and repeat this stretch position by pulling your knees toward your left shoulder.

Reverse: Reverse the movement and make counter-clockwise circles.



Lower Back Floor Twists

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1) Lie on your backwith your arms outto your side andyour right legactively pointedtoward the ceiling.

2) Continue reach-ing up with yourright leg as youextend it acrossyour body to the leftuntil you feel astretch throughyour lower backand spine. Yourright hip/pelvis willroll off the floor slightly.

3) Turn your headto the right as youkeep your armspressed to the floorand your right legoutstretched.

EXPLORE: In figure #3, explore movingyour right leg closer to your head orcloser to your left toes to stretch differentmuscle fibers. Find the angle of stretchthat works best for you.

Breathe: Hold this stretch for 3 deepbreaths. Relax into each exhale whilereleasing tension and stretching a littlefurther.

Reverse: Reverse and stretch the oppo-site side.

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Back Bends increaseenergy and helprelieve stress &

fatigue.

22) Place your hands on your hips and slowly raise your torso bycurling from your lower back, lifting one vertebrae at a time asyou rise to a standing position. Slightly arch backward with yourchest and head and focus on elongating the front of your spine.Relax your glutes (buttocks) while arching backward.

Muscles Stretched: Opens and elongatesthe spine and all anterior and posteriortorso muscles. This is a great warm-up for your back!

Forward Bends reorganizethoughts and calm the mind.

Breathe: Hold this stretch for 3 deep breaths. Relax into eachexhale while releasing tension and stretching a little further.

Lower BackStretch

Lower BackArch

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Standing Lower BackStretch & Arch

CAUTION!!! Transition cautiously and slowly while bendingand rising. If dizziness, pain or discomfort occurs, discontinuethe stretch. To avoid slipping, wear shoes or use a yoga mat.

1) Stand with your legs twice shoulder width apart and out-toeslightly. Slowly bend your torso forward with a straight back andelongate your spine by reaching through the crown of yourhead. When you bend as far as you can with a straight back,release your back and bend between your legs. It may help towiden your stance slightly.

For your hand placement, either reach behind and through yourlegs or grasp your ankles with your hands or cross your arms infront of you (as shown) and allow their weight to stretch youfurther.

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Seated Lower Back Stretch

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Breathe: Hold this stretch for 3 deepbreaths. Relax into each exhale whilereleasing tension and stretching a littlefurther.

2) Sit up straight andelongate your spinetoward the ceiling.Continue to stretch upas you slowly leanforward between yourlegs keeping yourback straight. Stopwhen you feel you’vereached your end-point.

Tip: If you feel a stretch in the backof your legs, try bending your kneesfurther. Also, refer to the section onhamstring stretches to loosenthose muscles.

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EXPLORE: In figure #3, explore utiliz-ing a partner (their hands on yourlower back) to gently push up yourspine and slightly forward to increasethe stretch and elongate your spine.

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3) From here, allowyour back to form a "C"as you reach towardyour toes and relax.The weight of yourhead will help to accen-tuate the curve in yourback. Curl your backinstead of crunchingyour stomach.

1) Sit on the floor withgood posture andyour knees bentslightly wider thanyour hips This willavoid stretching thehamstring muscleson the back of yourlegs.




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PNF Stretch: (stretch-resist-stretch)To increase muscle length, follow these steps:1) First stretch your back as shown on the previous page. Thenreach for your feet without straining and grab your feet withyour hands. Hold on and pull back as you begin to sit uprightout of the stretch until your arms are straight. Continue to resistagainst your stratightened arms and hold for 6-10 secondsmaintaining a relaxed breath. Be sure to hold this position with-out any movement once you begin resisting.

2) After holding the stretch, relax for 2 seconds and thenstretch between your legs. Be sure to sit up straight and elon-gate your spine before bending forward between your legs (asdescribed on the previous page).

Seated Lower Back PNF Stretch

Muscles Stretched: Opensand elongates the spine andall back muscles, especiallythe erector spinae group.

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Do you notice that you can stretch further than before?

Erector SpinaeMuscle Group

Ribs




Lower Back Waves

Breathe: Work into a rhythm so you exhale with each hunchand inhale through each sag for a series of breaths.

1) Kneel on your handsand knees. Stack yourknees under your hipsand your wrists underyour shoulders. Keepyour shoulders relaxedthroughout the stretch.

Use a towel under yourknees if you have dis-comfort. If this positionstill causes knee pain,discontinue and utilizea different sequence.

2) Simultaneouslylower your head andhunch your back curlingyour tailbone towardthe floor. Straightenyour arms to increasethe stretch in your back.Pretend you’re a cat onHalloween as youexhale.

3) Now let your lower backslowly sag toward the flooras you rotate your tailboneand head upward. Feel themovement in your spine,lower back and sacrumwith each wave as youinhale.

Are your shouldersrelaxed?

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back of spine elongatesand

opens

Sacrum drops

front of

elongatesand opens

spine

Sacrum rises

spine in “neutral” position

Ilium,bone ofthepelvis

Sacrum &Coccyx,extensionsof the spine

Sacroiliac(SI) joint

spine in “neutral” position

back of spine elongates

front of

elongatesand opens

spine




EXPLORE: After completing the sequence of waves, stay in position #3. Explore twisting your headtoward your right hip as you bring your right hip toward your head. Hold this position and visualize holding your head and “tail” toward each other in this this “wag” position . Be sure to reverse this position and stretch the other side. This will stretch your SI joints.

wagvariation

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The lower back waves/wag sequence is a wonderful warm-up for the spine. It encourages spinal elon-gation and movement of the sacrum independently from the pelvis. Movement through this sequencewill assist you in identifying tight and restricted areas of your body.

Below is a variation on figure 3 of the waves on the previous page. This “wag” position opens your SI(sacroiliac) joints and stretches your lower back.

Left SI jointstretchesopen

head and hips twist rightwagvariation

Lower Back Wavesand Wag Variation




Breathe: Hold this stretch for 3 deep breaths. Relax into each exhale while releasing tension and stretchinga little further.

Reverse: Reverse and stretch the opposite side.

2) When you feel a good stretch on your right side, begin to twistyour left shoulder forward until your left hand is hanging over yourbig toe. Your hips should remain facing forward, only twist withyour upper body and shoulder. Then, allow your head to relax asyour body weight stretches you further. You will feel this stretch onthe right side of your lower back.

Muscles Stretched: You will feel this stretch onthe right side of your lower back and specifically inthe Quadratus Lumborum muscle.

Lower Back StretchQuadratus Lumborum

deep QuadratusLumborum (QL) muscle

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1) Stand with your feet shoulder width apart and arms at yourside. Begin leaning to your left side as you track your left handtoward your knee. Relax your head.

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front view side

view

back view




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