Last week I shared my most popular video on YouTube by # of views. This week is #2!
In my yoga classes, I have students do these exercises regularly. I think it is really important to get on your stomach and use the effect of gravity to train your back muscles. To create CORE support you need to strengthen the muscles in each area of the torso. If you are familiar with yoga, this is a way to progress Locust Pose. If you feel pain with Locust, then use less effort and perform these poses for several weeks. Eventually, you will be able to progress to Locust!
First you need to find comfort while lying on your stomach. You can use pillows or a folded blanket to elevate your hips just a little bit. Over time, you should be able to find more comfort while on your Tummy!
As you perform these arm lifts, you can tighten through your glutes. But over time, with lots of practice, you want to keep the glutes relaxed and make those back muscles work.
You may notice that your legs want to lift up. That’s because your back muscles are not strong. The gluts contract and the legs lift in effort to support your spine. But that’s not what those muscles were meant to do! So over time, see if you can get those hip and leg muscles to relax.
The first position is holding your hands and arms off of the floor in a “Y” position. Make sure to keep breathing while you hold. Hold for 3 deep breaths when you start. Each week, progress by holding your arms up for another breath until you can hold the positions for 12 deep breaths. That’s about 2 minutes!
The next position is holding your hands and arms off of the floor in a “T” position. Start by squeezing your shoulder blades together in the middle of your back. Then lift those arms and make sure you maintain the “T”. If you don’t feel any pain or tension in the low back, you can also lift your forehead off of the floor. Just lift a little and keep your gaze down to the floor or mat. Again, start by holding your arms up for 3 deep long breaths.
The final position is with your hands along side of your thighs. Squeeze the shoulder blades together and slide them down your back. Lift both arms, if able lift the forehead. If you are comfortable and only sense effort of the back (not pain) then lift your chest off of the floor. Only progress lifting each part of your body as you are able. Hold for 3 deep long breaths.
You did it! And you have a way to progress the strength of those back muscles to create more CORE support.
If you have any difficulty with the position on your stomach, start back at the beginning with another video: Tummy Time.
Namaste,
Stephanie
P.S. Have you joined my private Facebook group? I try to give you even more information about how to Heal Your Pain!