Belly twist variation to reduce lower back pain

Transcript

hi my name is Rachel and I'd like to show you a video about the variation too many twists so it's a standard I'm gonna do it with stretches in it and it will bring some stretching to your thighs and into your hip if you suffer with lower back pain this is good because your thighs can often have an impact if they're too tight they can have any impact on your lower back so we're going to start off with our feet nice and wide take your little toes out to the edge of the mat and we just got a rock gently from side to side we're just starting off with a nice ebook and then we're going to intensify the stretch so I'm just going to place my hands to the floor make sure my shoulders go into prosciutto didn't hate looking up to the sky you want to be aware if your tummy muscles give them a bit of a squeeze and you don't want your back to be too ups you kind of want that neutral position where your back is not flat into the floor or up to the sky just nice and neutral engage your tummy muscles and then we're going to take the legs over to the right so just allow them for coming over so your left knee comes to water so you should feel a stretch coming all the way down the side of your body towards me inhale bring the knees back to the center and as you exhale so just know when after the stretch is coming down the side of the leg it's a nice gentle stretch and it's good it's got a nice rotational move coming in so we're going to do that again now but we're going to add my little variation to it so as you exhale take the legs over to the right-hand side and I want you to think about pushing your left knee all the way down toward your foot so as you do this this part of your body probably push up to the sky slightly so I'm pushing my knee all the way away from me feeling now I'm feeling a stretch all the way through the I thought is even coming up into my head so I can feel it right here so screen is your bottom muscles on the left hand side just pushing the bottom up towards the sky feel the stretch all the way from about about the side of your lips and you can hold this as the more I think about the stretch the gentlest rates become your back should be nice and neutral before you move you want to push your knee and your hips will raise down and squeeze your bottom you can keep doing that as many times as you want find it really stretch and as I do it gradually more and more I feel like the stretch loosens itself myself hope you enjoyed that small clip on how to increase the stretch I hope you notice this is a better stretch we will go back and you get less tenderness in your lower back so enjoy