- Basic exercises for the lumbar spine1. Basic exercises for the lumbar spine 1. Basic exercises for the lumbar spine1. Basic exercises for the lumbar spine
4. Maintain this length while you exhale.
5. When you inhale feel the lumbar area getting
longer and wider.
6. Let the lumbar area be relaxed and soft while
you exhale.
7. Keep the position described in points 1 and 2 for
3–5 breaths or longer.
8. To finish come back to sit straight as you
inhale.
Variation
- Sit on a chair or stool, with the soles of your
feet on the floor and feet and knees hip width
apart. Put a folded blanket or a thin pillow on
your thighs, close to the groin.
- Feel the lengthening of your spine during an
inhalation.
- Maintaining this length, bend forward to rest
your abdomen on the blanket or pillow.
- Let your head and arms hang naturally (Figure 6.13).
- When you inhale feel the lumbar area getting
longer and wider. Let this area be soft as you
exhale.
- Hold for 5–10 breaths; with practice you can
gradually increase the time.
- To come back place your palms on your thighs or
the edges of the chair. Press your palms down to
lift your trunk as you inhale.
- To finish remain seated on the chair for a few
breaths.
Exercise 1.9: Arched and hollow
back with side-bending
Aims: mobilizing the lumbar spine, coordination.
Preparation: arched and hollow back
- Kneel on a folded blanket to have a soft support
for your knees and enough height so that the
back is horizontal; the knees and feet are hip
width apart and the thighs are perpendicular to
the floor; the hands are on the floor, with the
wrists underneath your shoulder joints.
- Adjust the neutral lumbopelvic position.
- With an exhalation, round your back like a
cat; you may like to stay there for 1–2 breaths
(Figure 6.15).
- With an inhalation hollow your back.
- Perform points 3 and 4 3–5 times.
- To finish come back to the neutral lumbopelvic
position.
Figure 6.14
