10 min · 12 stretches

Lower Back 2

10 min · 12 stretches · lying, kneeling and seated · moderate

The stretches

1. Pelvic tilt

   45s

   Flatten your lower back into the floor, then let it go.

   Works: Lower back · Deep core

   Gentler: Press for two seconds instead of a full breath.

2. Single knee to chest, left

   45s

   Left knee to your chest, right leg long on the floor.

   Works: Left glute · Lower back · Front of the right hip

   Gentler: Bend the resting leg and keep that foot flat on the floor.

3. Single knee to chest, right

   45s

   Right knee to your chest, left leg long on the floor.

   Works: Right glute · Lower back · Front of the left hip

   Gentler: Bend the resting leg and keep that foot flat on the floor.

4. Sphinx

   60s

   On your front, forearms down, lift your chest and look forward.

   Works: Lower back · Front of the abdomen

   Gentler: Slide the elbows further forward so the lift is smaller.

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

   60s

   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. Seated twist, left

   45s

   Sit tall, then turn your chest to the left.

   Works: Right side of the waist · Middle back

   Gentler: Turn half as far and keep both hands on your thighs.

8. Seated twist, right

   45s

   Sit tall, then turn your chest to the right.

   Works: Left side of the waist · Middle back

   Gentler: Turn half as far and keep both hands on your thighs.

9. Bridge hold

   45s

   Feet flat, lift your hips until your body makes one line.

   Works: Glutes · Hamstrings · Core

   Gentler: Lift only an inch or two, or lift and lower slowly instead of holding.

10. Lying twist, left

    45s

    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.

11. Lying twist, right

    45s

    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.

12. Legs up the wall

    60s

    Lie down and rest your legs up a wall.

    Works: Lower back · Hamstrings

    Gentler: Rest your lower legs on a chair seat instead of a wall.