Download A flexible low back
Download A flexible low back
1 Rolling arms, tilting knees, 42 min
2 Knees to elbows, lengthening back, flexing, 45 min
3 Abdominal breathing releases belly and back, 30 min
4 Rolling pelvis, knees wide, soften low back and hips, 32 min
5 Basic pelvic clock, 33 min
6 Basic extension, 33 min
7 Low back strength - tilting legs on stomach, 35 min
To begin
Get a blanket. Lie down on the floor. The bed is too squishy.
Make yourself comfortable: a folded towel under the head? A rolled blanket under the knees?
Attend to yourself in a deep, almost meditative way.
Move gently. Do not struggle against yourself.
Do not do reps. Stop when your attention drifts. Bring it back or rest.
Only do what feels comfortable and easy. Your nervous system does not learn if you are mean to it.
Stop before anything is uncomfortable.
If something is uncomfortable, do less, imagine it, or rest.
If something is still uncomfortable, change the trajectory, change the initiation point, or change where you soften.
Give yourself permission to stop and rest. There is wisdom in resting.
Do not worry whether you're doing it correctly. Just go through the movements and let the lesson unfold. It is through the variations that you reclaim your intelligence. It will happen whether you want it to or not.