Original subtitles

hello and welcome to my channel

this video

includes exercises and stretches for

anyone suffering with lower back pain

so you can be of any age and whether

that back pain is chronic or situational

again these exercises and stretches will

really help give you some relief

everything will be done on the floor so

make sure that you have a nice cushy rug

or mat

let's go ahead and get started we're

going to start on our back

let's roll down

nice and slow

knees are bent feet are flat on the

floor

[Music]

they are just about hip distance apart

and first exercise i want you to think

about what i call implanting your spine

so we naturally have a little spinal

curve here what we are going to do is

a small little pelvic tuck if you think

about burning the

bottoms of your rib cage and the top of

your hip bones closer together

tightening that tummy drawing the belly

button into the spine

and then we're releasing it

i'm going to move my arm just so you can

see again we're pressing that lower back

into the floor

and then releasing it

and plant that spine

tighten the tummy

and release

let's do that three more times

make sure you're breathing

tuck

hips are still staying on the floor and

press that lower back into the mat one

more time

and then slowly release it down

let's go ahead and take one knee

and hug it in towards our chest

you can either grip

underneath

that thigh

or if you have knee pain try not to pull

it in up top here so whatever is

comfortable for you

again we're still pressing that lower

back into the mat

and hug that knee in

nice deep breaths to relax those muscles

relax the head neck and shoulders

let's lower that foot back down to the

mat

and other leg

pull it in

big inhale

and exhale

release that foot back down to the mat

let's do that again two more times each

side

pull that knee in

and relax

knee in

and down one more each time

keep that belly button pulled in and

think about like a little pelvic tuck

like you're lifting your hips just a

teeny bit

release

release now let's do both knees at once

pull them in together

and again just hug them in

so you should feel a nice stretch in

that lower back

you could even rock a little bit here

side to side

massaging out the lower back

from here extend your arms out to the

side

keeping the knees pulled in and keeping

the navel pulled in towards your spine

we're going to drop our knees like

windshield wipers

nice and slow

towards the ground

now everyone is different with their

flexibility

so your knees may touch

and they may not

and both are perfectly fine and normal

so nice and slow side to side

this is not only working our core which

is the opposing muscle to the back

but it's also giving that lower back

a beautiful stretch

now another tip here is that the closer

you have your knees to your chest the

easier it will be

and the further your knees are away

it's going to be a little bit more

difficult or challenging just for your

abdominals so you do you

nice and slow side to side as we warm up

here

you might find

that you can go a little bit lower

you also might find that one side

goes further down than the other and

that's totally normal too

a few more here

keep that tummy tucked in

and keep breathing

this last one let's find our way

back to center

now let's drop our knees

down our feet flat on the floor bringing

our hands flat on the mat

walk those heels and just slightly

closer to your bum

and then one vertebrae at a time we're

going to lift our hips up so we're in a

nice straight line relaxing our hips and

shoulders

a little squeeze in the glutes and lift

that pelvis

inhale

as we exhale let's roll down one

vertebrae at a time nice and slow

so just feel like you're really

peeling something all the way up and

down let's do that again so we're going

to lift our hips nice and slow one

vertebrae at a time peeling it up off

the floor

lift those hips

and relax it

all the way down that should feel really

good like a little spinal massage here

again lift the hips

[Music]

is in activating that core

and one more time lift those hips

rolling up one vertebrae at a time

and last time

lowering down

i want you to pick those feet back up

off the floor

and again press that lower back that

spine into the mat we're going to do a

little reverse crunch so all i want you

to do is to lift your hips up off the

floor bringing your knees closer to your

chest and it's okay if they don't come

up all the way off the floor so just do

a little roll back

you can use your hands a little bit to

help you here too

a little push

roll those hips back

this is also a great

exercise in video to do

in the mornings

as we activate our core

takes the tension

off that lower back

a few more here

using those tummy muscles to lift those

hips

pulling that belly button

into the spine

inhale

exhale

and release one more time

pull it in

let's come halfway back down and again

give those knees one more hug

pulling the knees in and maybe a little

rock and roll side to side again

whatever feels good to you

inhale

exhale let's lower our feet to the mat

again

and picking up one foot we're going to

cross it on top of the other thigh

flexing the foot to protect the knee

we're going to open up our knee out to

the side

immediately you should feel a nice

stretch in the side of the hip and the

glute here

this may be enough

but if you'd like a deeper stretch we're

going to pick up that bottom foot

gently grabbing underneath the thigh

and hug it towards you

should really feel that stretch

intensify

and relax your head neck and shoulders

press the spine into the floor

again maybe sometimes you need to do a

little wiggle really get into that

stretch feel what's comfortable for you

hold it here inhale

and exhale

one more time inhale

as we exhale we're going to cross that

leg all the way over the other leg

reaching down to adjust your grip maybe

onto your shins and again let's give

those knees

a little tug closer to the chest you

should really feel that in your hip

guys it all connects into that lower

back

the weaker or tighter our glutes are

the body's smart and the back will

compensate so you'll feel a lot of

tension in your back

from here we're going to keep our legs

crossed and we're going to drop them all

the way to the side

keeping our shoulders and our torso flat

on the floor

when you're ready inhale

as we exhale we're going to reach over

to the other side for a really nice

spinal twist

holding this position you guys just

relax into it inhale

and release all that tension not only in

your back

but everywhere in your body

one more deep breath in

as we exhale let's bring our

hands back down to our sides and then

lifting our knees

on crossing our legs

coming back to the other side now

crossing that ankle on top of that thigh

flex the top foot and let's lift the

bottom foot off the mat

grasping underneath the thigh and gently

hug into you feel that stretch intensify

on that hip

big inhale here

exhale

inhale

on that exhale cross that top leg all

the way over

reach down and again give it a nice hug

in

feel that hip release

and just continue to breathe into it

inhale

exhale let's drop those knees all the

way to the side

inhale

exhale let's reach our arms

in the opposite direction

continue your deep breaths

and think about all those muscles

relaxing and melting into the floor

inhale

exhale straighten out those arms back

down to the sides

lifting our legs

and uncrossing

last time let's hug those knees in

rolling like a little ball here

and we've got two more stretches this

time we're going to move

to our hands and knees if you're

comfortable on your hands and knees we

won't be here long

making sure that we are lined up nice

with our wrists underneath our shoulders

and knees are underneath our hips

doing a yoga move called a cat cow

we're going to tuck our chin and round

that back up like a cat so tucking our

pelvis like we did in our first move

and then we're gonna do the opposite

here

shifting those hips back and lifting our

chin slightly

and this is our cow should feel a

stretch in the abdominals

and then again vertebrae by vertebrae

let's drop our chin

as we slowly roll up

arching that back that should feel

really good all up and down the spine

and again

chin up

and hips come back

drop the chin

round that back up tuck that tailbone

like you're gazing up into your navel

and relax it down

last time tuck that chin

rounding that back up

this time i want you to push back

resting our hips on top of our heels and

walk those hands out in front of you

go ahead and rest your chin on the floor

if that's comfortable for you

another way here guys to stretch that

lower back give it a release

nice deep breaths here

now stay in this position but i just

want you to walk your hands slightly

over to the side

and take your left arm and cross it over

your right if you've leaned over to that

right side

again you can drop your chin you should

feel that stretch shift into the side

of that lower back

hand over hand let's go over to the

other side

hips stay shifted back and really reach

over

big breath in

and out

let's come back to center

reach those fingertips out maybe one

more inch feeling a nice stretch in your

shoulders

you could even widen your knees if you

wanted to really shifting those hips

back

inhale

and exhale

release any tension

and last time in

as we exhale let's slowly roll up

peeling ourselves up here to a seated

position

one vertebrae at a time

finish with some nice shoulder rolls

all the way up and back

and come to a seated position

lengthen out that spine one more time

big inhale up

exhale down

one more quick stretch over here to the

side

one more stretch for that side body

release

and up

over to the side

and release

i hope i've helped relieve some of your

pain if you like this video give it a

like share it with your friends and do

it frequently so you feel better we'll

see you next time and thanks for working

out with me