Back Rotation Stretch

When thinking of your core, consider the area around your trunk and pelvis. When you have good core stability the muscles in your legs, hips and buttocks, lower back and stomach work together. Strong core muscles make it easier to do most everything – stand, sit, recreate, run up stairs. Core exercises help you strengthen the muscles in your trunk and pelvis. They also help your balance, since the core is also your center of gravity.

Poor use or overuse of the lower back muscles, such as lifting and bending for a long period of time, can weaken the core. Weak core muscles leave you at risk for lower back pain and muscle injury. Long periods of stress, whether environmental or emotional can weaken the muscles in the back. So not only is strengthening the core imperative in back health maintenance, but releasing tension is also an important step.

This rotation stretch not only releases tension in the lower back but if done slowly should also give a little boost of abdominal strength:

Lie on your back with your knees bent and your feet and head on the floor. Tilt your pelvis slightly up so that you remove any hollow between your lower back and the floor. Tighten your abdominal muscles and breathe. Keep your shoulders on the floor and let your knees fall slowly to your left side. The bottoms of your feet can come up as your knees drop. Keeping your arms at your side can help to stabilize you and remind you to keep your shoulders on the ground. Go only as far as is comfortable. You should feel a stretch, but no pain. If you ever feel pain, consult with your health care provider. Hold for 15-20 seconds. Slowly bring your knees back up to their starting position remembering to breathe. Repeat on the right side, and repeat the set if desired.

{ 3 comments… read them below or add one }

Chiropractor in Scottsdale 11.06.09 at 4:11 pm

You are so right. It is really important to strengthen the core to protect the back. One thing I tell my clients all the time… especially if they are sitting down all day is to strengthen their core.

I suggest many people begin to exercise more because that will do wonders for them. This is a great article and something that many people need to read more of.

lucilla cormandy 07.11.11 at 8:22 am

Added comment: Most of us who work in the heath industry as care givers are always exposed to Back and Neck injury. We ought be be educated by our Agencies of the different ways to protect ourselves and,I hope that they will post on their Bulletin Boards the various self help exercises that can assist the CNA/HHA. because with the present cut back in various medical field most of the work is left to the Aids. If we do not do it who will be there in the near future to assist the patient at home?

Ed 09.20.11 at 9:58 am

This is my first visit to your blog, and it looks really good. This is one of the exercises in my program.

The only things I would add are:

1. I don’t fold my arms as in the video. I just let them lie on the floor, and turn my head in the opposite direction of my knees. Moving your arms like this would perhaps be a good next step, after the basic stretch is done for a few weeks.

2. Only do as many as you are totally comfortable with. You will add reps as you get stronger/more limber.

3. This is a resting exercise. Breath, relax and enjoy this one. It should feel good.

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The slow path to a healthy back

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