Name: Playbook - Sarah Herse - 10 minute routine to loosen a tight lower back
Uploaded: 2024-03-20T21:08:54.729Z
Duration: 15 min
Description: 10 minute routine to loosen a tight lower back

Jennifer

If you're back is feeling tight, try this quick routine of 5 stretches! You can do this first thing in the morning, or before/after a workout.

2 rounds:
Cat/Cow x 60 sec 
Figure 4 Stretch x 30 sec hold/side
Banded Hamstring Stretch x 30 sec hold/side
Child's Pose x 60 sec hold
Lying Thoracic Twist x 30 sec hold/side

Try the routine below for 2-3 sets

Cat/Cow x 60 sec hold
Figure 4 Stretch x 30 sec hold/side
Banded Hamstring Stretch x 30 sec hold/side
Child's Pose x 60 sec hold
Lying Thoracic Twist x 30 sec hold/side

- Start on your hands and knees, aligning your wrists underneath your shoulders and your knees underneath your hips.
- Think of the spine as a straight line connecting the shoulders to the hips. Keep the neck long by looking down and out.
- Curl your toes under and tilt your pelvis back so that your tailbone sticks up.
- Let this movement ripple from your tailbone up your spine so that your neck is the last thing to move.
- Your belly drops down, but keep your abdominal muscles hugging your spine by drawing your navel in.
- Take your gaze gently up toward the ceiling without cranking your neck.
- Tip your pelvis forward, tucking your tailbone. Again, let this action move up your spine. Your spine will naturally round. Draw your navel toward your spine.
- Return to starting position to complete rep

Cat/Cow

*30 sec hold/side - 60 sec total*

- 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.
- Stay for recommended amount of time and repeat on other side.

Lying figure 4 stretch

*30 sec hold/side - 60 sec total*

- Laying on the ground face up 
- Grab a band and place around one foot
- Have the non banded foot placed straight out in front of you or bent with foot on the ground
- Take the banded foot and put straight into the air (leg as straight as possible)
- Using your hands pull on the band to get a good stretch in the hamstring (should not be painful)
- Repeat on other leg

Lying banded hamstring stretch

- Starting on all fours send your hips and butt back as far as comfortable while extending your arms out straight
- Should feel the stretch in your back and arms 
- Take a few deep breaths and stay in that position for a few seconds.

Childs Pose Hold

*30 sec hold/side - 60 sec total*

- Lay on the ground with the right side of your body on the floor and your knees and hips bent at about 90 degrees, bring your palms together and extend your arms in front of your chest.
- Exhale as you rotate your torso to your left, lifting your left hand over your body and bringing your left shoulder and arm to the floor. Squeeze your inner thighs together to stabilize your lower body.
- Your upper body should resemble the letter T. Hold the stretch for recommended amount of time then return to starting position
- Repeat on opposite side

10 minute routine to loosen a tight lower back

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