Make your back happier every morning with this best 1st stretch of the day – child’s pose.
The probability of waking up with a stiff back in the morning increases with time. Injury to the lower back can make this happen right away.
Whether stiffness is due to age or injury, your lower back will get happier with a slow and careful child’s pose stretch to start your day.
The child’s pose lengthens your spine; helps to relax your back muscles; stretches wide-open your shoulders; allows for a nice compression recharging of your knees and hips; prepares your back for other stretches; and so much more.
Stay tuned for videos over the next 2–3 weeks that will instruct you on how to perform the combination of 2 powerful stretches including child’s pose and cobra position with cat/cows in first transition. For now, let’s do child’s pose.
From the kneeling position, ideally on a mat… bring your hips back toward your heels. Take your time… and you can support yourself on the way back using your arms to take some of the load off your knees if you need it.
Just sitting on your heels with your trunk upright can give you a good stretch of your ankles in plantar flexion, and a strong compression loading of your knees.
Now engage your core, that is, squeeze your abs to protect your lower back through the entire stretching process. Your lumbar spine will always stretch and function better when you stabilize it with your core.
Keep your knees together if you are able, as it will provide for a better compression of your hips and a better traction stretch of your lower back.
Carefully, begin to flex forward at the waist as you walk your hands out and above your head as far as you can reach. Check in to make certain you are engaging your core.
Feel your lower back lengthening as you reach further and work to keep your hips back toward your heels. Rest your forehead on the ground if you are able.
If you suffer shoulder pain, turn your thumbs upward to relieve some of the discomfort.
Stay in this position as long as it takes to lengthen your upper body maximally. Squeeze your abs while you breathe in and out slowly, deeply, and at least eight times before you complete the first child’s pose.
When you are a ready, with core engaged, back out of the child’s pose, slow and easy, supporting yourself with your hands and arms.
That’s it! You have a grateful body that is much more prepared to start the day.
Remember, when your alignment is less than perfect and/or you have suffered recent injury, joints get stuck, soft tissues have memory for what doesn’t work, and we can help.
Contact us at new back chiropractic today. We can help you move better to feel better for life
At New Back Chiropractic on the edge of Costa Mesa in Santa Ana California,
we are committed to helping you get fast and lasting relief from your back
pain and neck pain. We help you move better to feel better for life.
If you suffer from back pain and neck pain more than you would like, take these three simple steps to move better, feel better, and enjoy life better:
- Schedule: reserve a 30 minute consultation with the doctor.
- Discovery: receive an examination with any necessary digital x-rays to find a solution for lasting relief.
- Relief: start moving better and feeling better for life!
Dr. Jim Hall has served as a highly trained chiropractor in Orange County California for 30 years helping people like you get lasting relief from back pain and neck pain. Schedule an appointment with Dr. Hall to start moving better and feeling better today!
In addition to these exercises, chiropractic care from New Back Chiropractic in Santa Ana can help re-establish your middle back to a more flexible and stable place. The result is a body that moves better, feels better, and enjoys life better. Contact us today to set up your initial consultation and start feeling better today!
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