Stretches We Love!
You love your kneeling chairs, but if you want to build a stronger core, there are some amazing stretches we love. These stretches can prevent injury, increase stability, and improve flexibility, so try them out once or twice a day consistently, and let us know your improvements.
- Bridges: Bridges work a person’s gluteus maximus, which is the large muscle of the buttocks. People engage this muscle when they move their hips, particularly when they bend into a squat. The gluteus maximus is one of the most important muscles in the body, and keeping it strong can help support the lower back. To perform a bridge:
- Lie on the ground and bend the knees, placing the feet flat on the floor hip-width apart.
- Press the feet into the floor, keeping the arms by the sides.
- Raise the buttocks off the ground until the body forms a straight line from the shoulders to the knees.
- Squeeze the buttocks with the shoulders remaining on the floor.
- Lower the buttocks to the ground and rest for a few seconds.
- Repeat 15 times and then rest for 1 minute.
- Do 3 sets of 15 repetitions.
- Cat-Cow Stretch: The cat-cow stretch is a useful exercise to help increase flexibility and ease tension in your lower back and core muscles. To perform the cat-cow stretch:
- Get onto your hands and knees with your knees hip-width apart. This is the starting position.
- Raise your head up and let your pelvis fall forward, curving your back down toward the floor. This is the cow portion of the stretch.
- Hold for 5–10 seconds, then return to the starting position.
- Repeat the cat-cow stretch 15–20 times.
- Arch your back by pulling your belly button up toward your spine, letting your head drop forward. This is the cat portion of the stretch.
- Hold for 5–10 seconds. You should feel a gentle stretch in your lower back.
- Partial Curls: Strong abdominal muscles play a significant role in supporting the spine and can also help keep the hips properly aligned. Weak abdominals can result in poor core strength and lack of stability, which can cause lower back pains. Curls and partial curls help build a strong core. To perform partial curls:
- Lie back on the floor and bend the knees, keeping the feet flat and hip-width apart.
- Breathe in deeply.
- On the breath out, engage the abdominal muscles by pulling in the stomach.
- Gently raise the head and shoulders 2 inches off the ground while keeping the neck in line with the spine.
- Hold for 5 seconds then return to the starting position.
- Repeat the exercise 10 times.
- Perform 3 sets.
- Knee-to-Chest: This stretch relaxes your hips, thighs, and glutes while promoting overall relaxation. To do a knee-to-chest stretch, follow these steps:
- Lie on your back with both knees bent and your feet flat on the floor.
- Keep your left knee bent or extend it straight out along the floor.
- Draw your right knee into your chest, clasping your hands behind your thigh or at the top of your shinbone.
- Lengthen your spine all the way down to your tailbone and avoid lifting your hips.
- Breathe deeply, releasing any tension.
- Hold this pose for 1 to 3 minutes.
- Repeat with the other leg.
- Supine Twist: This stretch not only helps to stretch your lower back but also your glutes, which can tighten when you're experiencing low back pain, ultimately causing more pain. How to do it:
- Begin by lying on your back with your knees bent and feet flat on the floor
- Extend your arms out to the side in a "T" position.
- Keep your shoulders on the ground as you gently roll both knees to one side.
- Stay here 20 to 30 seconds, then return your knees to the center and repeat on the other side.
- If the stretch is too much for you, place a pillow or stack of blankets under your knees when you twist to each side.
