BY COACH NADIA POPOVA
Many people who just started their fitness journey do not realize how important stretching is. Some focus on building muscles, others on fat burning, but overlooking stretching can postpone the desired results achievement, whatever they are.
Why is stretching essential?
- It improves the flexibility of muscles and joints, making movements smoother and preventing strains and injuries.
- Stretching helps to relax strained muscles as it improves blood circulation and promotes quick recovery.
- It can reduce post-workout muscle pain, back pain, and stiffness caused by a sedentary lifestyle.
Now, let’s get to the easiest lower back stretching exercises:
- Cat-Cow Stretch: – Start on your hands and knees, with your hands directly under your shoulders and knees under your hips. – Inhale and arch your back upward, dropping your belly down and lifting your head (Cow pose). – Exhale and round your back upward, engaging your core, and look towards your knees (Cat pose). – Repeat these movements smoothly and rhythmically for 1-2 minutes.
- Child’s Pose: – Get on your knees, bring your feet together, and widen your knees to hip-width apart. – Lean forward, stretching your arms forward until your forehead touches the floor or yoga mat (you can also use a cushion). – Breathe slowly, relaxing in this position for 1-2 minutes, feeling the stretch in your lower back.
- Seated Spinal Twist: – Sit cross-legged with one leg folded in front of the other, maintaining an upright posture. – Place your left hand on your right knee and position your right fingertips on the mat behind you. – Inhale deeply as you elongate your spine, sitting up tall. – As you exhale, gently twist from the lower part of your spine, turning towards the right side. – Hold the position for 30 seconds for each side. Keep in mind that stretching must not cause pain or cramps. Do it smoothly and stop pushing if you feel any discomfort. Improving flexibility takes time, so having a small amplitude at first is normal.
Repeat these exercises daily, and soon you will forget about lower back pain and experience all the benefits of improved flexibility!
We offer Stretching Therapy where one of our Stretching Therapists can come to you and perform a 30 or 45 min Assisted Stretching session. If you are interested in stretching, please call or text us at (760)880-9904 or visit our website www.cvsendmeatrainer.com to schedule your session.
We are looking forward to assisting you!
Team SMAT.
