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Supine Low Back Stretch |
| Lie on mat, with both knees bent, feet flat on mat. Keeping feet and knees together, lift feet off mat, reaching around behind knees with hands, hugging knees into chest, while keeping back flat to the mat. Hold 15 seconds. |
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Cat Stretch and Reverse |
| Kneel on mat on hands and knees. Tuck chin in towards chest as you round back upwards feeling mild tension through the back. Hold 15 seconds. Release and lift up head and tail bone reversing the arch in the back to a downwards arch, feeling mild tension through the back. Hold 15 seconds. Repeat each 2 times. |
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Standing Cat Stretch and Reverse |
| Stand with feet shoulder width apart. Bend forward at the hips and rest hands just above knees with fingers pointing in towards each other. Tuck chin in towards chest as you round back upwards, feeling mild tension through the back. Hold 15 seconds. Release and lift up head and tail bone reversing the arch in the back to a downwards arch, feeling mild tension through the back. Hold 15 seconds. |
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