Full Range of Motion Movements Relieve Pain and Muscular Tightness
If you spend a lot of time at a desk or do a lot of driving (some of you do both!) -you probably suffer from muscular stiffness, lower back pain, neck pain, headaches, poor sleep and low energy. You may be cranky, irritable, short tempered and generally in a ‘bad mood’ for most of the day.
Doesn’t sound like a very good time.
Well, there is a solution and it doesn’t involve narcotics, surgery, over-the-counter medications or even all that much work. In fact, the relatively small amount of effort that this solution requires can actually be a lot of fun. You can do it at the office, at home, in the morning, in the evening, at lunch -anytime! You don’t need any special equipment and you don’t need much room either.
You see, although muscular stiffness, lower back pain, neck pain, headaches, poor sleep and low energy all sound like separate issues stemming from different problems …they are most likely the result of only one of two things:
Pain and Sufferring? We can help!
A.) Limited Movement and Limited Range of Motion or
B.) Chronic Overuse
-and both of these issues can be corrected simply and effectively with very little space, very little time and zero equipment.
Ready?
Let’s lay out just one simple plan to heal your aching body.
Here is a 6 step plan to do just that.
Step one:
Take a few minutes, at least four days a week (higher frequency would be better). Lay down flat on the floor. Just relax and feel your body settle into position. Focus on relaxing your body and relax your breathing. You should begin to feel your spine find its own neutrality. Allow your spine to settle into alignment.
Step two:
With your hands relaxed at your sides, draw your knees up until your feet are flat on the floor.
Step three:
Keeping your back, butt and feet -flat on the floor -flex your abdominal musculature, tilting your pelvis upward towards the ceiling (or sky). As you flex your abdominals, pinch your shoulder blades together and roll your shoulders back into the floor. Try to completely flatten your spine using only the muscles of your trunk. Try not to use your arms to stabilize yourself. Hold this position for a count of 10. Relax, breathe deeply and repeat this sequence until fatigued.
Floor Work
Hip Extension - Lumbar Spinal flexion and stretch
Step four:
Keeping your back, butt and shoulder blades flat on the floor, lift your feet and draw your knees up towards your chest. Now turn your toes up towards the sky and slowly lower your feet back to starting position (to the floor -and under control).
Step five:
Keeping your back, butt and shoulder blades flat on the floor -extend your right leg, touch your heel to the floor and then slowly raise your leg up towards the sky as far as comfortably possible. Lower your right leg and repeat the exercise with your left leg. Repeat this sequence until fatigued. All movements should be slow and controlled.
Step six:
Roll over and get up on all fours. Relax your spine, let it sway down towards the floor and stretch it out. Then, roll your spine up and arch your back up into a hump-like position. Allow your spine to stretch and elongate in this position. Repeat this process until fatigued.
Stretching and Rehabbing the Lumbar Spine
So that’s it….Simple, Time Saving and Effective.
You can do this short routine at home -first thing in the morning…
You can take a break at work and do this short and invigorating routine during your lunch break…
You can also relieve and revive yourself when you get home by following these simple, back saving exercises any time…night or day.
