SPINE EXERCISES: Bottom to heels stretch
Stretches and mobilises the spine
Start position:
Kneel on all fours, with your knees under hips and hands under shoulders. Don't over-arch your lower back. Keep your neck long, your shoulders back and don't lock your elbows.
Action: Slowly take your bottom backwards, maintaining the natural curve in the spine. Hold the stretch for one deep breath and return to the starting position.
Repeat eight to 10 times.
Tips:
Avoid sitting back on your heels if you have a knee problem.
Ensure correct positioning with the help of a mirror.
Only stretch as far as feels comfortable.
Stretches and mobilises the spine
Start position:
Kneel on all fours, with your knees under hips and hands under shoulders. Don't over-arch your lower back. Keep your neck long, your shoulders back and don't lock your elbows.
Action: Slowly take your bottom backwards, maintaining the natural curve in the spine. Hold the stretch for one deep breath and return to the starting position.
Repeat eight to 10 times.
Tips:
Avoid sitting back on your heels if you have a knee problem.
Ensure correct positioning with the help of a mirror.
Only stretch as far as feels comfortable.
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