Pelvic Tilts & Bridge

Pelvic Tilts & Bridge Beginners (lordotic posture type) Good exercise to relive tension at the lower back. Important: imprint lower back into the mat to roll up. This simple exercise (pelvic tilts) can help to mobilise, relieve stiffness and tightness trough lower part of your back. Performing a bridge exercise

6-12 reps 5-10 sec rest 2-3 sets

Thread the needle

Thread the needle (Spinal Twist/Stretch) Great stretch at the end of the day. If you are working at the desk this stretch can relieve stress around upper back it also can improve your posture.

6-12 reps Options: Hold up to 30sec

Hamstring stretch

Lunge and hamstring stretch. If your hamstrings are excessively tight, this can create added stress on your back, leads to lower back pain and sciatica pain. Hamstring stretch 30 sec twice a day can help to relieve pain and increase your flexibility.

8-10 reps each options: flex foot, hold 30 sec. variety: blocks under hands

Lunge – Hip flexor stretch

Lunge – Hip flexor stretch This is another useful stretch, especially if you are seating at the desk all day… I encourage you to do this stretch every day just for 1 or 2 min if you want to relive tension at the lower back.

4-6 reps each Options: hold for 30sec