Paying attention to the sensations of your body can improve how your back feels. For this video I’m focusing on the motion of forward bending. This motion is also called flexion of the spine. One method that we use in Physical Therapy is to “assess, treat, and then re-assess”. So that is the process that I’m using in this video.
Assess: Perform the movement of bending forward, reaching toward the floor. How does it feel to bend forward? Where do you feel this in your body? Some options are lengthening in the low back, in the hips, backs of the thighs, or even in your calves.
Our spines were meant to move this way. We need to be able to reach toward the floor and get down to those toes!
If seeing me reach fingers to toes brings you tension or anxiety, consider that fear may be affecting your ability to move. More on that in other posts and in my online course (Yoga for a Better Back)!
Treat: Now go to the floor or to your bed to try these exercises:
1. Engage the muscles of your belly to flatten your back x 5
2. Hug your right knee to your chest and hold for 5 deep breaths
3. Hug your left knee to your chest and hold for 5 deep breaths
4. Hug both knees to your chest and hold for 5 deep breaths
Re-Assess: Now stand up and re-assess bending forward. How does it feel now? Can you go further? You can see in the video that even my back and hips bend more!
This is just one of many lessons that I use in my online course, “Yoga for a Better Back”. The goal of the course takes you step-by-step treating body, mind and spirit empowering you to gain freedom from back pain.
Namaste,
Stephanie
PS: Could stress be causing your pain? Find out with this video to ease muscle tension.