5 Stretches in 5 Minutes
Let Kris J Simpson teach you 5 simple exercises for your back that you can do in just 5 minutes.
Today I’m going to show you 5 of the best back stretches that you can do in just 5 minutes:
1. HIP TWIST:
The Hip Twist requires you to gently go back and forth, placing your hands to the left and right of our hips. I want you to repeat that fo ten repetitions, five each side, and then hold it for about ten seconds. When you finish that, I want you to go to the next side and hold that for ten.
2. ROCK A BABY:
Rock a Baby is a favourite of mine because it’s like rocking myself to sleep essentially. Bring your knees up to your chest, lying flat on your back. You can do this one leg at a time if you like. First, what I want you to do is just grab the back of your leg, this stretches out the hamstring. When our hamstrings get tight, they also can cause lower back pain. You want to maximize that stretch by putting your foot up in the air, and again, you can do this one at a time. Just hold that static stretch there for about ten seconds. After you’ve done both legs, grab both knees, and I want you to start rocking yourself, ever so gently, for about ten repetitions, and you’re rolling on your lower lumbar, and it just feels great. Sometimes you’ll hear some crackling, some popping, and you might be a little frightened but all that is your vertebra adjusting itself and getting back into formation.
I would have to say that with all the lower back problems that I’ve had, that the Corkscrew stretch has been my saving grace, it’s helped me out, and it feels fantastic. This is something that I do every day, after every workout. Lay flat on your back and bring your feet flat on the floor, knees together, hands out to the side, just rock your knees to one side, ever so gently, and then drop them back to the next side. Essentially, what we’re doing here is more of an active stretch, we’re warming up that lower lumbar, also your hips, and then what we’re going do is after about ten repetitions, just hold it there for about ten seconds on one side.
The Swan stretch is used in karate, still to this day. Looks like this, so what I’ll get you to do is keep your hips flat on the mat so that the starting point would be elbows bent, slight arch in your lower back. Make sure that you don’t hyperextend too far. You always want to remember, when you’re doing your stretches, you want to make sure that you’re doing them comfortably. You want to be in touch with your body. Your body will let you know when you’re going too far and you never want to overstretch, and one of the reasons why I tell you to have an active stretch, what I’m doing right now, is it prevents that, you get that comfortable range of motion.
5. HIP FLEXOR:
Hip flexors are deep muscles in the core of our hips, and they tend to get tight, mainly because we do a lot of sitting. What I’ll get you to do here is with one leg forward, knee directly across or perpendicular to your ankle, the second knee all the way back so that you can stretch forward, and where you’ll feel that stretch is all the way down the opposite leg. It is, more importantly, the hip flexor region. You want to activate it, actively stretch it, get that range of motion, feeling where that bottom point for you is, that stretching point, and then hold it there for ten seconds. You’re going to want to do this for both legs. Again, ten repetitions for this stretch.
Please like and share this video!
Inspire to aspire,
Kris J Simpson
Author & Life Coach
Want more FREE training? Click here for the All Inclusive Lifestyle Crash-Course with Free Downloads
Like this episode? Please share it! My blog, videos, and podcast are ad-free ONLY because you share my work!