Our backs form an integral part of how our bodies operate. However, if your back is weak, chances are you’ll end up having problems later on in life. Always try and include your back in your workouts. Strengthening exercises as well as moves that stretch and ease out your muscles are important, especially if you’re stuck at your PC day in and day out.
These moves are designed to be part of a sequence of movements to help soothe your back. They are very gentle, but maintain a level of activity to help improve your range of motion. You can use this sequence if you’re already experiencing mild back pain, or if you simply want to prevent future problems.
Tip: Yoga and Pilates are fantastic forms of exercise for your back as they focus on core stability, which in turn strengthens your back. You can’t have a strong back without a core!
1. Articulating baby rolls:
- Start by lying on your right side with your legs bent up.
- Hold your hands on top of your knees.
- Put a towel around your neck if you need extra support.
- Roll onto your back, feeling as much of your back as possible resting against the floor.
- Then roll over onto your left side, letting your focus and head linger to the right. Think ‘leg, leg’, then the head rolls last.
- Repeat the exercise, starting on your left side then rolling onto your back and lingering the focus to the left.
- Continue gently rolling from side to side three times.
2. Softening sacral circles:
- Roll onto your back with your knees bent.
- Compress your abdomen thoroughly to touch all parts of your back to the floor. Hold onto your knees.
- Gently circle your knees together. Feel as though you are circling the rim of a saucer with your pelvis. Circle in both directions twice.
- Place the soles of your feet on the floor. Keep your knees bent.
- Place your hands on your hip bones for feedback. Circle your pelvis again as before.
- Move in one direction for four circles, then reverse.
- Circle your pelvis twice more in each direction.