You may think I do stretch! I don’t doubt that you do stretch, but the 10 second ‘quickie’ simply put, isn’t enough time to create change in your muscles to deactivate and elongate
The good news is, it doesn’t have to be for longer than 10 minutes at a time. Choosing 3-4 great stretches to do in a ten minute window can make all the difference in the world. And it’s a SHORT window out of your busy day! So short, that doing these windows -2-3 times over the day becomes more manageable.
In this video, we look at Cat Cow, Childs Pose and Thread the Needle. Watch the video to follow along this simple routine. Read on for the how to’s
Cat Cow
In a table stance where knees are in line with your hips and hands are in line with your shoulders; while gently pushing down into the floor, curve your spine up to the ceiling while bringing your head down towards the floor and tilting your tailbone at the same time. Stretch your shoulder blades away from your spine.
Now do the opposite. Gently pull your belly toward the floor while your head and tailbone is pointed to the ceiling.
Use your breath to move into these two contrasting positions.
Your spine going to these flexions and extensions will help release not only the larger spinal muscles, but also the incriticiut muscles too; the ones in between the vertebrae. Great for Lower back and middle back pain.
Thread the Needle
This stretch is great for middles to upper back pain as its done by extending the spine with gentle controlled rotations.
In table top position and a roller next to you, ‘thread’ your opposite hand through the space in-between your arm and knee. Placing the back of your hand on the roller, gently roll your forearm away from your body while bringing your shoulder down to the ground. Try to do 3 – 4 movements coming back up and going back down before you stay down on the last movement, easing into the stretch
Childs pose
This stretch is great for the whole of the back – lower, middle and upper as it gently extends your spine while stretching your postural muscles that support your spine.
Kneeling hip width apart, bring your hips back to your heels and drop your chest towards the floor in between your thighs. Reach your arms above you, extending your fingers on the floor, then allow your body to drop into the positioning.
Do this variation reaching 45 degrees towards the side; you will feel this stretch through your latissimus dorsi, which often gets forgotten about.
Have a question about any of these stretches? Contact us TODAY for a chat and to organise your next myotherapy treatment.
