Low Back Self Care

Cat and cow- 5x- inhale open, exhale round

Thread the needle- shoulder toward wrist- other hand in back pocket- 30 seconds right and left

Down dog- walked the dog- R heel down L heel down 10 x then wag the tail- move hips right and left 10x

Bird dog- 10 R then pulse for 10, 10 left then pulse for 10

Extended child- 10 seconds…move hands to R and hips L (10 seconds)…then switch

Down dog- lift R leg and pull into R pigeon- 1 min….down dog- lift L leg and go into L pigeon 1 min

On back- Happy baby- 30 seconds

Spinal twist with right leg over left (twist R- 20 seconds and L 20 seconds)- switch

Take block and place under pelvis/sacrum ,legs up, 1 min

Back to down dog- walk the dog 10 shake the tail 10 – walk to toes and roll up

Door jam stretch

Stacy WigMay 18, 2022