Nurturing Healthy Posture at Work - How to Stretch Your Lower Back

This is episode "How to Stretch Your Lower Back" in a daily series on Nurturing Healthy Posture at Work with Dr. Nikita Cheema, Angela Aichinger, and Jungmin Ahn. In this episode, Angela Aichinger will be presenting. We are excited to have you join us in the adventure of nurturing your body at work. It is vital to nurture yourself while working to ensure you can reduce pain, improve concentration/ work quality, and enhance your quality of life.
We will release a video everyday for this series at 4PM PST!
There are five stretches for the Low Back Stretching.
1. Hip Tuck
Think about flattening the curve in your lower back by drawing your navel towards your spine. Then let your hips roll back as you return to the original position. Now stand up, and let’s do that together. This stretch also strengthens the deep muscles of the core.
2. Pelvic Circle
Now we are going to circle our hips. Begin by tucking your hips and then pushing them off to one side, isolating them from the rest of the body. Push them back and then off to the other side. Now complete the circle by bringing them into the tucked position. Then repeat on the other side.
3. Side Stretch
Gently rest your hands on the back of your head. Take a deep breath through the nose. Then stretch your side as you drive your elbow towards the ceiling. Hold the position as long as you are comfortable, then slowly exhale as you return to the original position. Then repeat on the other side.
4. Torso Twist
Gently rest your hands on the back of your head. Then stretch your torso as you twist and drive your elbow across your body. Then repeat on the other side. For a deeper stretch, extend your elbow and reach across your body.
5. Figure 4
While seated, rest your ankle on your opposite knee. Take a deep breath in through the nose keeping your chest tall. Then press your body weight over your shin. Hold this position as long as you are comfortable. Then slowly exhale as you return to the original position. Then repeat on the other side. This stretch is for your gluteal muscles.
Please comment if you have any questions! We will work diligently to have them answered.
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