5 min · 8 stretches

Lower Back 1

5 min · 8 stretches · lying and kneeling · gentle

The stretches

1. Knee hug

   30s

   Lie on your back and hug both knees toward your chest.

   Works: Lower back · Glutes

   Gentler: Hug one knee at a time, keeping the other foot flat on the floor.

2. Knee rocks, side to side

   30s

   Knees together, rock them gently from side to side.

   Works: Lower back · Sides of the waist

   Gentler: Rock only as far as feels easy. Even an inch counts.

3. Figure four, left

   30s

   Keep the right foot flat. Let the left knee fall open. Breathe out as it drops.

   Works: Left hip and glute · Deep left hip rotators

   Gentler: Keep the right foot on the floor and just let the knee open.

4. Figure four, right

   30s

   Keep the left foot flat. Let the right knee fall open. Breathe out as it drops.

   Works: Right hip and glute · Deep right hip rotators

   Gentler: Keep the left foot on the floor and just let the knee open.

5. Cat and cow

   60s

   On hands and knees. Round your back as you breathe out, lift your chest as you breathe in.

   Works: Whole spine · Core

   Gentler: Make both shapes smaller and slower.

6. Child's pose

   45s

   Sit back toward your heels and rest your forehead down.

   Works: Lower back · Sides of the back · Hips

   Gentler: Put a folded blanket behind the knees and a cushion under the chest.

7. Lying twist, left

   30s

   Knees to the left, look to the right. Let gravity do it.

   Works: Lower back · Right side of the waist · Chest

   Gentler: Keep the knees higher and make the drop smaller.

8. Lying twist, right

   30s

   Knees to the right, look to the left. Let gravity do it.

   Works: Lower back · Left side of the waist · Chest

   Gentler: Keep the knees higher and make the drop smaller.