1. Knee to Chest Stretch:
-
Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
-
Gently pull your right knee to your chest until you feel a stretch in your buttocks and lower back.
-
Hold for a few seconds, then repeat with your left leg.
-
Repeat this movement for 5-10 repetitions on each side, focusing on really relaxing and getting a deep stretch.
2. Piriformis and Glutes Stretch
-
Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
-
Gently pull your right knee to your opposite shoulder until you feel a stretch in your buttocks and hip.
-
Hold for a few seconds, then repeat with your left leg.
-
Repeat this movement for 5-10 repetitions on each side, focusing on really relaxing and getting a deep stretch.
3. Bridges:
-
Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
-
Engage your core muscles and lift your hips towards the ceiling, keeping your back straight.
-
Hold the position for a few seconds, then slowly lower your hips back down.
-
Repeat for 10-15 repetitions, gradually increasing as your strength improves.
4. Dead Bugs:
-
Begin on your back, with your arms fully extended above your shoulders and your legs in a tabletop position.
-
Engage your core muscles and extend your right leg down towards the floor, while your left arm reaches back to touch the floor, all while keeping your hips and shoulders firmly on the floor.
-
Hold the position for a few seconds, then return to the starting position.
-
Repeat with the opposite arm and leg, alternating sides for 10-12 repetitions on each side.
5. Cat-Cow Stretch:
-
Start on your hands and knees in a tabletop position, with your wrists aligned under your shoulders and your knees under your hips.
-
Inhale as you arch your back and lift your chest towards the ceiling, dropping your belly towards the floor (Cow pose).
-
Exhale as you round your spine, tucking your chin towards your chest and drawing your belly button towards your spine (Cat pose).
-
Flow between Cat and Cow poses for 10-15 repetitions, focusing on smooth, controlled movements.
The exercises provided on this blog are intended for informational purposes only and should not be considered a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
The exercises suggested here are general in nature and may not be suitable for everyone. It is important to consult with a healthcare professional before starting any new exercise program, especially if you have any pre-existing medical conditions or concerns about your health.
If you experience any pain, discomfort, or other adverse symptoms while performing these exercises, stop immediately and consult with a healthcare professional. If you are looking for care in the Jacksonville, Fl area please give us a call at (904)582-5200 or book online at sevenbridgeschiro.com
The author of this blog assumes no liability for any injuries or damages arising from the use of the exercises demonstrated herein. By voluntarily undertaking any exercises or activities suggested on this blog, you agree to do so at your own risk.