Good morning! I'm Michelle. And today I'm going to just take you through some simple stretches
to ease any stiffness that you might have woken up with in your lower back. This is a
really gentle little routine takes us five minutes guarantee that you're going to feel
a whole lot more flexible. After we finish. Let's get started. So lying down in bed,
you can use the pillow, obviously, to make sure that your neck is comfortable. I'm going to start
in that lying down position. Let's just start with some really gentle knee rolls. So taking the
knee across neither cross to one side, and back and across. And so first thing in the morning,
your backlog could feel a little bit stiff and uncomfortable. So just gradually start
to increase the range. As it feels comfortable for your back. You can see that I'm now starting
to go a little bit further. And just rolling, lifting that bottom foot or top foot now off
the bed. But keeping one foot in contact with the mattress all the time, we don't do these with the
legs elevated, but tends to put a little bit of strain on the lower back if you keep your
legs elevated. Just rolling across some back. Let's do one more of those cross and back and
coming back into our neutral position. Let's now go into some tilts with flattening the arch of
the back down. This is called a posterior pelvic tilt. And we're just flattening down gently roll
back through breathing out and breathing in. Let's do a couple more of these taking it down. Really
nice to just get that extension through the spine when you first woken up and taking it down and
back to bring the right knee to the chest. And that might feel enough for you otherwise extend
down through the left leg straighten out. So you really stretching into your right buttock also
gives the right side of the lower back a nice stretch if you need to. So you can always hold
on behind the thigh. Just relaxing the breath, last big breath in and out. And then if you can,
you can extend the leg there, just taking it into a hamstring stretch. Toe stays pointed towards
the ceiling don't want to flex the foot because that'll stretch the nerve center to our back,
which is not necessarily comfortable. So just keep the toes pointed and take the leg down and
back. That is just moving to the other side. So I'm going to bring the knee into the chest.
Again, just gently bring it in so you're feeling a stretch in through your bottom.
Also stretching into your lower back. And then if that feels comfortable, you can lengthen,
remembering the importance of this the flexibility of your hamstrings to be allowed back. So these
are time they'll tighten up your back as well. And let's take that leg down as well. Being
both feet flat, we're just about they're both bit of flat down and we're going to go into a
little bridge here. So going to go arms down by our sides, and lifting up, bridging up,
breathing out , and come back down. Breath in and breathe out. Lift up just as far as
it feels comfortable for your back. And we're going to do two more of those breathing in and
you might find that you can go progressively higher each time. And down and here's our last
one. Breathing in. And breathing out and back down. Now bring one knee and then the other knee
into the chest if you can. Nice big low back, bottom stretch. And now take the feet down,
extend right out. Big stretch, whole body, breathing in and out. Let it go. Once more
again and back out and arms are coming over. legs spinning up one at a time rolling over on
two sides and ready to come up and start your your day. I hope that sets you up for a great day to
day. I look forward to exercising with you next time. Thanks so much for watching. Bye for now.