Name: Playbook - CD Performance - Back Mobility Stretching
Uploaded: 2023-01-03T14:36:01.551Z
Duration: 45 min
Description: Back Mobility Stretching

These stretches aim
To help with spine mobility.

Begin on your hands and knees in table pose, with a neutral spine. As you inhale and move into cow pose, lift your tail bone upward, press your chest forward and allow your belly to sink.
Lift your head, relax your shoulders away from your ears, and gaze straight ahead.
As you exhale, come into cat pose while rounding your spine outward, tucking in your tailbone, and drawing your pubic bone forward.
Release your head toward the floor — just don’t force your chin to your chest. Most importantly, just relax.

Cat Cow

Kneel on the floor. Touch your big toes together and sit on your heels, then separate your knees about as wide as your hips.

Exhale and lay your torso down between your thighs. Broaden your sacrum across the back of your pelvis and narrow your hip points toward the navel, so that they nestle down onto the inner thighs. Lengthen your tailbone away from the back of the pelvis while you lift the base of your skull away from the back of your neck.
Lay your hands on the floor alongside your torso and release the fronts of your shoulders toward the floor.

Child’s Pose

Kneel on the floor. Touch your big toes together and sit on your heels, then separate your knees about as wide as your hips.

Exhale and lay your torso down between your thighs. Broaden your sacrum across the back of your pelvis and narrow your hip points toward the navel, so that they nestle down onto the inner thighs. Lengthen your tailbone away from the back of the pelvis while you lift the base of your skull away from the back of your neck.
Lay your hands on the floor alongside your torso and release the fronts of your shoulders toward the floor.

Walk your hands to right side and hold for 30 seconds and then repeat on left side.

Child’s pose + QL

Lie on your back.
Lift both knees to your chest.
Wrap your arms around your legs just below your knees, and pull them to your chest.
Hold the stretch for a few seconds then repeat.

Knees to chest

Starting position: Lie on your back with your legs extended and back straight. Keep you hips level and your lower back down on the floor.

Action: Bend your right knee and hug your knee towards your chest, placing hands on your right leg. Then breath deeply and hold this position for 10-30 seconds. Now, relax and lower the knee to starting position and repeat on opposite side.

Back Mobility Stretching

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