Hey everybody, it's Doctor Jo and Wonder Kali. And today I'm gonna show you stretches for a
sore back after a workout or starting an exercise program. So let's get started.
So for these back stretches, you don't really need any extra equipment, you can do these on a couch,
you can do on the bed, or you can do them on the floor if you're comfortable getting down on
the floor. So the first one is just going to be a knee to chest stretch. So lying down, if you need
a little pillow, you can use it I know some people say you shouldn't use a pillow, I really think is
more about comfort and what's comfortable for you. So a single knee to chest is just like it sounds,
you're just going to start off with your knees propped up, you're going to bring one knee
up towards your chest, and just start stretching until you feel a little stretch in that low back
area. Especially if it's sore, you might not have to go very far. But if you can go a little bit
further to get the stretch, that's good. The key is to make sure you're not coming out to the side,
because that's actually easier to do, but you're not really getting that back stretch. So try and
keep that knee in alignment towards your chest and bring it up. If you happen to have some knee
issues, you can grab underneath, so you're not putting a lot of pressure on your knees to get
that stretch. And then you're just going to hold that stretch for 30 seconds. If you're interested
in seeing some real time videos, where I'm doing the full 30 seconds in the whole routine,
you can check out the link up there for some of my real time videos. You can also when you're doing a
single knee stretch, when you're pulling it up, if you want to get a little bit of your hip flexors
in the front on the other side, you can just slide that leg down. And now I'm feeling a little bit of
stretch on that side. But really again, that's for comfort level, if you really want to kind
of focus on your back, you can keep that knee up and just kind of pull that up towards your chest.
So 30 seconds, three times on each side. So then the next one is just going to be
a double knee to chest. So again, is kind of just like it sounds. So we did
one at a time to really get the stretch. So now we're going to do both of them together,
just kind of bringing both knees up, same thing, you still want to kind of keep them straight,
you're not going out, which will be something like a happy baby, you want to keep them up close to
you. And just really pull up towards your chest area until you feel that gentle stretch through
your low back. Same thing, if this is a little bit uncomfortable putting a lot of pressure
on your knees, you can grab underneath and just hold that. But if you don't have any issues,
sometimes people just kind of like to grab them and hold them like this, which is
usually a little more comfortable than just trying to use your hands, and then holding that for 30
seconds and then doing that three times. So then the next one is just going to be a trunk rotation.
So if that back is really sore, especially if you've just started a new workout, or an exercise
program, a lot of times the back gets really sore. So this is this is another one of my favorites.
So now keeping your knees together and keeping your feet together, you're just going to again,
do what it sounds like you're rotating to get that stretching your trunk. So you're rotating
those knees over, your hips can come up but you want your shoulders to stay down, that's the key
to get that stretch through the trunk or the back area. If I'm bringing my shoulder up, then I'm not
really getting that stretch. So let those knees go comfortable, the top foot can come up so it
doesn't have to stay down. People ask that a lot if you just really kind of want the feet together,
but it can come up off of the couch or the bed or the floor to get that nice stretch in there.
And again, holding that for 30 seconds. I like to alternate when I'm doing stretches just to
give the other side a little break. And so again, you can see my hips are coming up, that's okay,
but I'm keeping the shoulders down to get that nice stretch. And if I want to bring that foot up
to get that little bit more rotation, that's fine to do that as well. So this one's really nice to
just, you know, kind of let your body relax, do some nice deep breathing to help those muscles
get unsourced, we'll say or to get them loosened up just a little bit. So then the next one is
going to be we're kind of kind of roll over on all fours and do a prayer stretch or in yoga they
call the child's pose. So when you're doing this stretch, you can do it a couple different ways.
Some people like to put their hands further out, and then come back into the stretch doing that.
Or you can start up here and then start stretching your arms out as you go down. So I'm kind of
coming down this way. Again, it's really your preference. Some people like one way better than
the other. So it's really up to you. Sometimes I feel like I get a better stretch if I put my hands
out first, especially if you have some knee issues because you if you already have your arms out, you
might not be able to get like I'm already feeling a stretch through my back and my shoulders when I
do this, versus if I'm all the way down and going this way. I feel a slightly different stretch.
So make sure you're trying both ways because one might feel better for you than the other So I like
to give options and modifications. So just getting that nice stretch, if you can bring your head
all the way down and in touch, that's nice too, because then you can completely relax. So again,
30 seconds doing that three times. The next one is an upward dog stretch. Now this one is one that
if you have some, like a specific injury to your back or diagnosis, something like stenosis,
you probably don't want to do this one. So make sure that you know if it's okay for you to do
this or not, so you're coming down and bringing your your legs kind of point those feet away,
you want your hips to pretty much kind of stay on the the bed or the couch or the floor. So
this is kind of a modified upward dog slash Cobra. And then you're kind of pushing up this
way. So you're just now stretching the back the other way and kind of getting your abs a little
bit more with this. So if you want to do a little bit more upper dog, you can come up a little bit,
but I would say that something you need to progress into. So really keep those hips down
and get that through there. And so I'm feeling that kind of through the low back. So again,
that might be something you might want to check with your doctor, your therapist first because
if you've got some things going on with your back, that might be something that you don't
want to really do right now. So there you have it. Those were stretches for sore back after a workout
or starting an exercise program. If you'd like to help support my channel and become a paid member,
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