Our low back muscles are used in most things we do. Keeping our low back flexible is crucial for our daily living.
Furthermore, with the increase of desk jobs, our backs and hips are taking a beating. Sitting for long periods results in tighter, less pliable muscles. This discomfort adds to stress.
For these reasons, it is a good idea to stretch your back and hips daily. Taking just 5 minutes to stretch each morning, before jumping in the shower or drinking that first cup of joe, can pay off. Starting each day with intention, the feel-good ritual of stretch accompanied by deep breathing can be a game changer. Try these 3 simple stretches in bed. Your mind, back and hips will benefit greatly.
- Single Knee to Chest Stretch -Lie on back with the knees bent and both heels on the bed, then place both hands behind one knee and pull knee towards chest, stretching the gluteus and piriformis muscles in the buttock. Breathe deeply, hold this position 10-15 seconds. Repeat with other knee. Repeat 2-4 times with each leg.
*While in this position, you can place hand behind knee, and then slowly extend leg up and down for a nice hamstring stretch.
- Piriformis Muscle Stretch -Lie on back with knees bent and both heels on the bed. Cross one leg over the other, resting the ankle on the bent knee. Place hands around bottom bent leg and gently pull both legs towards the chest until a stretch is felt in the buttock. Breathe deeply and hold stretch 10-15 seconds. Repeat with other knee. Repeat 2-4 times with each leg.
- Trunk Rotation – Draw your right knee into your chest leaving your left leg straight. With your left hand, grasp your right knee and draw it across the body towards the bed. Keep your right arm and shoulder blade staying flat on the bed. Breathe deeply and hold stretch 10-15 seconds. Repeat with other leg. Repeat 2-4 times with each leg.
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