SIMPLE ES TO FREE 5YOUR BACK
1MOVE SLOWLY FOLLOW YOUR BREATH AND YOUR BODY - NOT THE CLOCK ING SHOULD NOT HURT. AT ANY POINT IN A YOU SHOULD FEEL ABLE TO BREATHE, AND TO TAKE 5-7 BREATHS. LESS THAN THAT, SHARP OR BURNING SENSATIONS OR PAIN IN GENERAL 3MEAN YOU ARE WORKING TOO HARD. AVOID USING THE MUSCLES YOU JUST ED TO LIFT 4YOURSELF OUT OF A.
The SLUMP Have your feet and knees wide enough for your body to rest between the thighs. 5 Slowly and as your body allows lower yourself further into the stretch with your arms. 3 With sufficient height on the floor (I have used foam blocks but books are good) rest one hand on its corresponding knee, lower yourself towards the floor and place your free hand on the blocks/books. 6 Only remove the blocks/books when or if you are able to rest your hands easily on the floor. 1 a Sit comfortably, in the front half of flat, stable chair. 4 Take the first hand to the blocks/books and use your arms to lower yourself slowly into the stretch. It is absolutely essential that your arms support your bodyweight and control your movement, not the muscles of your back. The more relaxed your back muscles are the better. 7 Come out of the stretch as slowly as you went in and use the same process of hand and arms support to bring yourself out.
SIDE SLUMP Place your feet and knees comfortably wide, place the blanket on one thigh and rest the same side arm on the blanket. 5 Breathe in, and as you exhale let your body slide slowly down the blanket. 3 If you can reach the blanket arm across to hold the opposite chair leg or the seat of the chair it will give you greater stability in the stretch (not shown). 6 Always move slowly, follow your breath and take time to let your body relax. If it feels right, extending the top arm will increase the stretch. Sit comfortably on a flat, firm chair. You will need a rolled up blanket or 1a small cushion. 4 Place your other hand behind your head and very gently use the blanket arm pressing against the blanket thigh to open your chest. 7 When finished, gently roll your body forward to the slump stretch position, place one hand on your knee then the other on the other knee. Use your arm strength to come out of the stretch again, to avoid using stretched muscles for any loaded movement.
Turn gently to look over the back of the chair. 5 Repeat this cycle if it feels right. RESISTED TWIST 3 Hold the back of the chair, spread the weight of your body evenly on both sit bones. 6 When ready, slowly release from the twist and gently turn a little to the other side (not shown) before repeating the complete process facing the other way. Sit comfortably, sideways on a flat, firm chair with a 1 grip-able back. 4 Try to turn your body back to the front but resist that effort with your arms. Hold this internal tension for a slow count of 5-4-3--1 then ease off, breathe in and allow your body to twist a little further.
HANDIEST LITTLE HIP 1 Sit comfortably, sideways on a flat, firm chair with a grip-able back. Without hurrying, bring one ankle up to the thigh of the other leg. It is important that your shin be across the thigh NOT the bones of your foot. Hold the underside and outside of your foot with the matching hand. Hold the outside of the bent knee 3with the matching hand. Sit tall on the sit bones, lengthening the front of your body. This will usually produce a stretch in the outside of the bent leg hip 4and sometimes the inside thigh of the bent leg. After a few breaths, the stretch can be deepened by pressing your foot and knee against the hands holding them, for a slow count of 5-4-3--1, then relaxing, breathing 5in and deepening the stretch as you exhale. Sitting taller, lengthening the front of 6your body will deepen the stretch.
LOOK TO THE SKY 1 Sitting on a flat, firm comfortable chair place your feet and thighs comfortably apart. Hold the base of the chair seat. Roll forward on your sit bones and lift your chest. Gently roll your shoulders 3backwards and look slowly towards the sky. Breathe in, hold your breath a few seconds and as you exhale increase all 4the listed actions. If you feel this cranking your lower back, arch less and lift your chest a little more (which is another way of saying use your 5middle back more and your lower back less )
HIP FLEXOR HAMSTRING FIX IT ALL 1 Without rushing or forcing yourself, find a way into the start position: hands on the floor inside your front foot. The front foot is underneath or slightly forward of it s knee. The back leg is stretching comfortably to emphasise the back leg and its hip flexor muscles, curl your tail bone underneath you before moving towards end range. of After a few breaths, press your hands into the ground and lengthen the front your body. 4 your To deepen the stretch to your hip flexors, rest the same side elbow on the knee and reach the opposite arm up and across. This creates a tingling fascial stretch on the long side of body. 3 yourself Hold the stretch as long as comfortable and when finished release slowly. 5 movement It is normal for your hips to feel peculiar - as if they don t belong to you anymore - after this stretch. It passes quickly but be patient with any after this stretch.
These stretches are intended as a guide for people who spend a lot of time in the one position i.e. standing or sitting. All stretches in this article can be adjusted by position or application to be more intense and less intense, please contact us for further information. It is important to check with your supervising medical professional before commencing any exercise program and we strongly encourage anyone with a history of diagnosed injury to discuss these stretches with their Doctor before commencing. For further information on workplace training in stretching and strengthening Web: twdpilates.com.au/workplacedrill/html Email: twdpilates@gmail.com For more information on classes in strengthening, stretching and fitness Web: twdpilates.com.au Email: twdpilates@gmail.com