 |
Relax Your Back and Pelvis |
Sitting behind a desk eight hours a day, rising only to get food, grab a cuppa coffee and powder our noses just doesn't work the lower back and pelvis the way Mother Nature intended. These exercises will get you as limber as Elvis, or at least Buddy Holly, and relax and release the much neglected lower body in the process.
Loosens the entire back, increases circulation.
Stimulates the central nervous system.
Stretches the lower back.
Encourages the practice of letting go.
Sit with your spine straight and both feet flat on the floor.
Feel your coccyx and pelvic bones pressing back into your chair.
(hint: these are the bones lowest in your back, your "tailbone" and the back of your hip bones, your "pelvic girdle".
Firmly grasp your kneecaps and hold them.
Shoulders and arms are relaxed.
Inhale slowly, pressing and lifting your chest forward and up.
Exhale slowly rounding your back, pulling your navel in to your spine and curling your shoulders forward.
Repeat 5 or 6 times, until your body feels relaxed and loose.
Sit with your spine straight and both feet flat on the floor.
Slowly lower your forearms to your thighs as you begin to stretch out with the crown of your head, lengthening your spine.
Bring your chest to your thighs, relaxing your head. Imagine that you are allowing your thoughts to spill out onto the floor. Clear your mind.
If you find your chest resting on your thighs, slowly lower your hands to the floor and walk your hands away from your toes.
Take five to ten long deep breaths.
To complete this posture:
Slowly bring your hands to your knees and round your spine, uncurling one vertebra at a time until you are sitting tall and straight.
Inhale, rolling your shoulders up to your ears
Exhale, rolling your shoulders down.
Do this three times.
Lower back stretch with a hand release
Rest the backs of your hands on the floor, fingers facing the front of your feet, and gently place your toes and the balls of your feet on the palms of your hands.
Massage your hands with your toes.
Relax your head and neck
Take five to ten long deep breaths.
Repeat 3 three times
To complete this posture:
Slowly bring your hands to your knees and round your spine
Uncurl one vertebra at a time.
Lower back stretch with shoulders
Rest your hands behind your lower back and interlace your fingers.
Squeeze the heels of your hands and shoulder blades together.
Relax your neck.
Slowly raise your interlaced hands behind you, up towards the sky.
Breathe deeply into your chest.
Take five to ten deep breaths.
Repeat 3 times
Sit with your spine straight and both feet flat on the floor.
Place your left ankle on top of your right knee.
Breathing long and deep, slowly stretch your upper body over your left leg, leading with the crown of your head.
Let your arms hang to the ground or rest them at your sides.
Relax your neck.
Take five to ten deep, long breaths.
Listen to your thoughts and release them with each exhale.
Complete 3 complete cycles, 3 on the right side, 3 on the left.
To complete this posture:
Round your back, uncurling each vertebra.
Release your left leg and repeat on the other side.
Sit with your spine straight and both feet flat on the floor.
Cross your right leg over your left leg.
Place your left hand on the outside of your right knee.
Inhale, lengthening your spine by lifting your chest upwards and outwards.
Exhale, turning your gaze towards the back of your chair.
Repeat.
With each exhale you should try and turn your spine a bit more.
Do ten times.
Gently return your head to the center and uncross your right leg.
Take three deep breaths.
Repeat the exercise on the other side.
Hint: Don't think owl, just turn your head as far as is comfortable! Think of your spine lengthening and stretching with each turn.
© August 4, 1999 Lisa M. Alekna