Fitmark Ambassador Shannon Jay Dougherty explains how to stretch out lower back pain
With a busy schedule as a mother, wife and founder of Fit Mom Diet, taking care of my aches and pains has always on the back burner. When the New Year arrived, I decided to focus making small changes to my health and fitness routine. Stretching daily climbed quickly to the top of the list. You can almost expect to experience Low Back Pain at some point in your life. Weather you pick up something the wrong way, over train, sleep funny, or just tweak it, Low Back Pain can be hard to shake. With just a few simple stretches, I have minimized my aches and pains in no time. Movements that we do on a daily basis without even thinking include flexing, extending and rotating the waist, using many muscle groups. I have incorporated these two stretches prior to my morning exercise routine. A little TLC with these 2 effective stretches, has made all the difference in my performance and recovery.
Standing Biceps Femoris Stretch:
• Stand with your feet and body straight ahead facing a chair or stool about 12 inches high.
• Place one foot on the chair at a 45 degree angle across your body and clasp your hands in front of your body.
• Rotate your arms away from the leg you are stretching.
• Keep belly button in tight and squeeze the quad of the leg you are stretching.
Kneeling Hip Flexor Stretch:
• Kneel with front and back legs at 90 degrees.
• Turn your back foot pointing out
• Draw in belly button, squeeze butt and place hand straight overhead.
• Rotate and open up your body slowly as you lean forward until you feel the front hip being stretched.
• Hold for 30 seconds
Shannon Jay Dougherty
Fitmark Ambassador 2013