Incorrect exercise and long-term sitting will cause lumbar segment compression pain and lower back fatigue and discomfort. Today I will introduce to you a set of movements that release the lumbar space and extend the lower back, which can also be used as relaxing movements after exercise of waist and abdomen.
Repair and relaxation poses are relatively simple, so our explanation focuses on how to create lumbar space through active adjustments, release lumbar pressure, and fully extend the lower back.
Not to mention nonsense, let’s take a look at the specific series and actions below.
1. The hero with support sits forward bent
- kneels on the mat, feet are together, knees are apart, and hips are sitting on the heels; adjust the pelvis is straight and the pubic bone is lifted.
- put a pillow upright between the legs. You can use your hands to move the skin on the lower abdomen upwards and place it on the pillow.
- extends the spine and lies forward on the pillow. It can be maintained for 5 to 8 minutes or even longer.
If the heel cannot sit on the hip, you can add a blanket between the hips and the heels, raise your hips, and support your hips.
If a pillow is not enough, you can add a blanket to the pillow to lengthen the front side of the body and drive the lower back to fully extend. In short, the support under the abdomen should be higher and there is support below the buttocks. Only in this way can the back be fully extended.
Hero forward bend is more free and relaxed than simple sitting forward bend or baby pelvis, lower back and abdomen.
2. Lying on your back, grab your thigh toes with your hands
- Lying on your back on the mat, bend your knees,
- stretch belt on your right sole, grab the stretch belt with both hands, and straighten your right leg.
- left heel, rub against the mat, straighten the left leg, toe toward the ceiling, and big toe ball pushes away.
- When inhaling, push the base of the upper leg and thigh backwards, keep the pelvis away from the armpits, lengthen the waist, and sink the hips when exhale. Complete 5 to 8 sets of breathing.
This is an action we are very familiar with. After lifting the upper leg upward, it is easy to move the ipsilateral pelvis upward, shorten the side waist, causing squeezing the lumbar spine. Therefore, the key to this pose is to push the front side of the upper leg and the thigh backward, sink the hips and send backward, lengthen the waist, and let the pelvis stay away from the armpits to create space.
3. Sleep on your back and twist your spine
- Lying on your back on the mat, raise your palms sideways, bend your knees, and your thighs are close to your abdomen. When you exhale, your knees fall to the right side of your body, look at the direction of your left hand, keep 5 to 8 groups of breathing and then go back to the front and back side to practice.
twisted pose extends the lower back well and releases the lumbar space. This pose has a very critical point. When both knees are facing one side, must ensure that both knees are aligned and that both knees cannot be allowed to be one in front and one behind. In actual practice, the lower knee often runs forward, and the upper knee is shorter backward, which seems to be an inconspicuous point. However, the knees in front and back will not extend the upper side waist, affecting the effect of the asana practice.
After two forward bends and one twist, the lumbar spine should be very comfortable. Let’s enter the corpse-up style on the chair to completely relax.
4. The corpse-up
- lie on the mat, put your legs on the chair, and naturally place your hands on both sides of your body, palms facing up, chin slightly retract, and extend the back of your neck. Close your eyes and relax your whole body for 5 to 8 minutes.
Try to keep the calves parallel to the ground, the knee socket is stuck on the edge of the chair, and the waist and back are all facing the floor mat.
This is a very good sequence for relaxing the lower back. At the same time, each pose can be practiced separately, which is also beneficial for people who always have their lower back arches in forward bends, because it can help the lower back extend better.
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