Day 46: The Chair Low Back Stretch
Today's stretching exercise is a quick way to reduce tension in the low back and is perfect for a mini-break during the day.
Step 1: Scoot forward to the front part of your chair.
Step 2: Straighten your legs while keeping your feet on the ground.
Step 3:.Allowing your spine to bend forward, reach your hands as far down the front of your legs as possible and allow your head to drop toward your thighs.
Step 4: Take slow, deep breaths for 30-45 seconds, then sit back up.
If you have a difficult time getting your low back to bend forward, which many people do, it could be due to a couple of reasons. The first is that if your hamstring muscles are too tight, they will hold your pelvis in place and not allow it to roll forward. If your pelvis cannot roll forward, your low back will not be able to bend as far forward. If this is the case with you, doing one of the hamstring stretches will help.
The other reason why you may not be able to roll your back forward is that the joints in your low back are stuck and are not allowing the vertebrae to move correctly. This is very common among people who work at desk jobs. The only way to get the joints in the low back moving correctly again is through chiropractic care. If this stretch is difficult for you, you might want to consider having a chiropractic exam..
Reprinted from Deskercise! The Workplace Workout, by Dr. Todd M. Berntson
See the complete library of Workplace Fitness exercises.
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