Time for a hamstring stretch, otherwise known as the back side of your thighs!
Did you know that tight hamstrings can create discomfort in your lower back? Check out this stretch and see if it helps your lower back because sometimes where we feel pain is not where the root of the issue stems from.
This video has not been modified for injury or chronic pain issues. Please talk to your doctor before beginning any fitness routine. You want to skip this exercise if you have hypertonic hamstrings or hypertonic piriformis because we don’t want to exacerbate Piriformis Syndrome.
Start with your feet hip-width apart, lined up with the hip bone. Go over with a flat back as far as you can. Once you can’t be flat anymore, round in the spine and place your hands on the box. You can use a coffee table, an ottoman, or you can stack up some hard bound books.
Take three deep breaths and activate your core as you release the neck and shoulders. During each exhale, pull the belly towards the back of your spine to activate your deep abs. Do a little micro-no and yes of the head to make sure the neck is nice and relaxed.
On the 4th exhale roll up, through the spine, pulling the belly in. Drop the tailbone down while making sure that the neck and shoulders are still relaxed. Bring your arms back to the starting position as you stand back up.
We repeat. Go over in a flat back, as far as we can, and then we’re going to round the spine and roll down through the spine. Feel the lift of the belly, the release of the neck and shoulders. Notice where your weight is in your feet, make sure you’re not too far back on your heels because you want to get a better stretch. Make sure you have weight over the whole foot. Checking again to make sure that the neck and shoulders are relaxed and the belly is lifted. On the fourth exhale, rolling back up. Feeling the tailbone dropping down, neck, shoulders nice and relaxed. Belly’s engaged.
Remember to keep breathing as you do the exercise because you want to keep your muscles as supple as possible. You want to stretch and find more mobility, not get tighter and your breath will help you to stay relaxed.
Be aware of, numbing, tingling, and burning sensations. You don’t want to feel anything like that because that means you’re stressing out your nerves. You want it to feel like a nice, easy stretch.
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