Have you have been sitting for hours and need a stretch to wake up and revitalize your hamstrings, shoulders, and lower back, New Back Chiropractic has just the stretch for you.
Did you know bowing is a form of stretching that can be used to improve flexibility and range of motion in your hamstrings, shoulders, and lower back?
Watch our two-minute video on how bowing can help or take a glance at our four-step guide!
Get Warmed Up
The bowing stretch at the counter provides a great opportunity to safely stretch out your hamstrings, and the muscles behind your thighs; raise your shoulders above your head, especially when they are stiff and painful; and even get a nice traction-type stretch of your lower back.
Take A Bow
From the standing position, stand far enough away from your desk, or a counter, so that when your hands are placed on the desk or counter, you are able to bend 90° at the waist with your feet directly under your hips.
Engage your core, and squeeze your abs to protect your lower back. Start bending forward at the waist, working to keep everything from your hips to the top of your head.
Keep Trying
You may start to feel discomfort in your shoulders. If you do, turn your thumbs straight up and see if that relieves some of that discomfort.
More than likely, the first place where you will feel some stretch discomfort is in the hamstrings. Remember, you get 100% the benefit of any good stretch when you bring your body position to a place where you just feel a reasonably uncomfortable stretching sensation of the muscles.
Once you feel a good stretch of your hamstrings; your trunk, arms, and head are in as straight an alignment as you can create; and you’ve stretched your shoulders into a position of reasonable discomfort, hold that position for 20 – 30 seconds.
By following these four steps, you can do the bowing stretch correctly and get the most out of it. Remember to be gentle and never push your body beyond what is comfortable. Need additional adjustments, schedule an appointment!