#1 – Back Arches
Begin in an upright standing position. Place your hands on your lower back or upper pelvis area. Bring your hips forward then bring your head back and arch through your lower back. Return back to the starting position and repeat the movement.
Back Arches
Start off with 1 set of 5 repetitions on each side. Perform the exercise in a smooth controlled movement with a good stop at the end position. The intensity of this exercise is light. The purpose of this exercise is to work on loosening the spine.
#2 – Reach For The Sky
Begin in an upright standing position maintaining good alignment with your head, shoulders, hips, and legs. Place your hands at your side. Looking for a stretch in the spine area, extend your arms overhead. Lower your arms back down to return to the starting position and repeat the movement.
Reach For The Sky
Start off with 1 set of 5 repetitions. Perform the exercise in a smooth controlled movement with a good stop and reach at the end position. The intensity of this exercise is light. The purpose of this exercise is to stretch out and decompress the spine.
#3 – Raise The Roof
Begin in an upright standing position maintaining good alignment with your head, shoulders, hips, and legs. Place your hands at your side. Extend your arms overhead with your palms facing the ceiling and arching your back. Lower your arms back down to return to the starting position and repeat the movement.
Raise The Roof
Start off with 1 set of 5 repetitions. Perform the exercise in a smooth controlled movement with a good stop and reach at the end position. The intensity of this exercise is light. The purpose of this exercise has decompressed the spine and also to work on movement and mobility in the spine.
#4 – Lazy Leg Walk
Begin in an upright standing position maintaining good alignment with your head, shoulders, hips, and legs. Place your hands either at your sides or on your hips. Take a big step with one foot forward then dig and slowly drag your back leg forward. Return to the starting position and repeat the movement on the opposite leg.
Lazy Leg Walk
Start off with 1 set of 5 repetitions on each side. Perform the exercise in a smooth controlled movement, dragging the back leg forward for a couple of seconds. The intensity of this exercise is light. The purpose of this exercise is to stretch out the hip and front of the quad.
#5 – Get Up (30-45 minutes)
Most of us sit all day so try to get every 30 to 45 minutes. Get up and get moving to decrease the stiffness and soreness in your low back.
Take Care,
Rick Kaselj, MS
.