Have you been having back-pain post workout?
Here are a few stretches to avoid the pain and strengthen your back at the same time. If you arrive early for class, use the dance floor to stretch before you start, or else follow this routine daily at home!
Cat-Cow Variation
Reduces stiffness in back and hips; relieves tension in spine
a. Cow Pose: On hands and knees, inhale and lift head while making back concave.
b. Cat Pose: On exhale, tuck tailbone, contract abs, and round back, head down.
c. Child's Pose: Draw hips back to heels, drop chest, rounding spine, and rest forehead on floor, arms in front of you. Do 6 reps of whole cycle. Rest in Child's Pose for several breaths.
Bridge Pose
Lie faceup with feet on floor about 6 inches from butt, arms by sides, palms down.
Inhaling, press into feet and lift lower body until knees form a diagonal with head.
As you exhale, contract your abs and slowly lower spine.
Do 6 reps.
Inhaling, press into feet and lift lower body until knees form a diagonal with head.
As you exhale, contract your abs and slowly lower spine.
Do 6 reps.
Extended Leg Pose
Stretches hamstrings; strengthens abs
Lie faceup with knees bent, feet on floor; take 3 deep breaths.
a. Exhale and hug left knee to chest.
a. Exhale and hug left knee to chest.
b. Inhaling, extend left leg over hip. Exhaling, hug it in. Do 3 reps.
On fourth rep, keep leg up and circle ankle four times in each direction.
Hug knee in; lower foot. Switch sides; repeat.
Exhale and hug both knees to chest for 3 breaths.
Tones abs, pelvic floor, inner thighs
a. Lie faceup with soles of feet together, knees open to sides. Inhale.
Hug knee in; lower foot. Switch sides; repeat.
Exhale and hug both knees to chest for 3 breaths.
Butterfly Pose
Tones abs, pelvic floor, inner thighs
a. Lie faceup with soles of feet together, knees open to sides. Inhale.
b. Exhale and slowly squeeze thighs together. Do 6 reps.
Do 6 more times, taking twice as long to bring thighs together.
Cobra Leg Lift
Strengthens back and pelvic muscles
Strengthens back and pelvic muscles
Lie facedown with elbows by sides, hands by shoulders.
Rest forehead on floor, chin tucked slightly.
Inhale and lift chest using back muscles.
At the same time, lift right leg as high as you can while keeping pelvis level. Hold, then exhale to lower.
Rest forehead on floor, chin tucked slightly.
Inhale and lift chest using back muscles.
At the same time, lift right leg as high as you can while keeping pelvis level. Hold, then exhale to lower.
Switch sides; repeat. Do 6 reps,
Keep following these stretches regularly and your back should be better in no time!
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