Name: Playbook - Eliza Katoa - Stretches to relieve back pain
Uploaded: 2024-04-14T21:11:06.258Z
Duration: 10 min
Description: Stretches to relieve back pain

Serena

Emma

I have to manage back pain quite often. These stretches do the trick. Feel free to stay in each stretch as long as you’d like.

Get into a half kneeling position and stand up straight. Maintain good posture and slightly push your hips forward. Stretch each flexor.

Runners stretch

From Downward Facing Dog, bring the right leg up into a Down Dog Split.
Bend your right knee and bring that leg forward as if you were going to step into a lunge. Instead of placing your foot down as you would for a lunge, bring your right knee to the floor on the outside of your right hand. The right shin may angle back towards the left hip or be more parallel to the front of your mat, depending on your range of motion.
Release your left knee to your mat. Your left leg should be flat on the floor. Take a look backward and make sure that your left foot is pointing straight back.
Square your hips towards the front of your mat.
Take padding (a folded blanket works well) under the right side of your hip as necessary to make the pose more comfortable.3
If you feel stable, bring your torso down into a forward bend over your right leg.
Keep hips square and weight balanced equally on both sides as best you can. If this feels too intense, place a blanket or block or under the hip or back knee. Reach your forehead toward the floor.
Continue squaring your hips and breathing into any tightness.5
Come back up, bringing your hands in line with your hips.
To release, curl your left toes under and step back into a Downward Facing Dog.
Repeat the pose on the other side.

Pigeon stretch

Keep your hands shoulder-width apart and your knees directly below your hips. Inhale deeply while curving your lower back and bringing your head up, tilting your pelvis up like a "cow." Exhale deeply and bring your abdomen in, arching your spine and bringing your head and pelvis down like a "cat." Repeat

Cat cow

Lie on your back with your feet flat on the floor.
Cross your right ankle over your left knee and keep your right foot flexed.
Bring your left knee toward your chest. Reach your right hand through your legs and interlace your fingers just below the crease of your left knee.
Using your arms, pull your left knee toward your chest, pausing when you feel a stretch in your right glute and hip.
Hold there and switch legs when you’re ready.

Lying figure four stretch

Lying on your back and keep one leg on the ground. Place the resistance band around your mid foot and raise that single leg up and back as far as you can. Do your best to straighten out the leg being stretched. Spend time stretching both legs.

Lying Straight-Leg Pull w/ Resistance Band

Stretches to relieve back pain

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This was what I needed. Tweaked my knock hard.

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Back Mobility to Lessen Back Pain (do this 3-5x per week)

F4F day 1 complete! Keeping it recovery focused today with mobility & stretches, half of today's workout and a walk 🚶‍♀️

Stretches to relieve back pain

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