Self Help : Stretching Techniques to Reduce back tension.
The following two simple stretches can help reduce back tension.
The Lumbar Roll
Frequency...As needed... several times a day would be awesome!
This stretches some of the backs most foundational muscles.
Position...On an even, comfortably firm surface, flat on your
back, knees pulled up towards the chest (A).
The Move...Keep your knees together and up as high as possible.
Lay your knees to one side, this time to your left (B). As you do
so, your right shoulder might want to raise up from the floor. That
is OK. Pay attention throughout the move and observe where you have
restrictions. Your goal now is to maintain this position for at least
30 seconds and relax that shoulder back down to the floor. Now,
slowly bring your knees back to upright (you can push off with your
left arm) and repeat this movement on the other side. Don't be discouraged
if it takes you a few times to get your shoulder to relax down to
the floor.
It is beneficial to keep your knees up so that the angle formed
by your thighs and waist is less than 90 degrees.
You will most likely become aware of one side being "tighter"
than the other, resulting in a shoulder not laying flat on the floor.
Consider this as an indication of your muscular imbalance, adaptation
and can serve as a point of reference.
The Crescent
Frequency...Before getting out of bed, before going to sleep,
and anytime you have the opportunity, especially if you feel your
back tightening.
Position... On your side in the fetal position, shoulders and
hips perpendicular to the surface you are lying on, pillow or arm
under your head to keep the cervical vertebrae in line with your
thoracicand lumbar regions. This should feel comfortable (A).
The Move... If your right side is tighter, lay on your left side.
Slowly contract your left hip and shoulder towards each other. Your
are now lengthening the left side of your waist and stretching up
towards the ceiling (B). Hold for 3 seconds, then relax. Repeat
at least 3 times. Repeat on the opposite side. As you feel comfortable
with this movement, you might increase the stretch by reaching your
arm out over your ear (C).
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