oh good. hey everybody it's Doctor Jo and my unicorn Kali. and today I'm gonna
show you my top ten back exercises and stretches. so let's get started.
so the first exercise is just going to be a supine
pelvic tilt. so with the pelvic tilt, you usually want to hold it for about 3 to 5
seconds, and you can just start off with five to ten and work your way up from
there. for supine pelvic tilt, lie down on the ground with your legs propped up,
feet flat on the ground, and imagine that you're trying to squish your hand if it
goes underneath you. so push down, rotate the hips, and come back up.
number two is bridging. so bridging is the same, maybe just start off with about
five to ten. for bridging, bring both knees up and put your feet flat on the
ground. you can put your arms by your side and then lift your bottom up off
the ground just to about level. so you don't want to arch your back, and you
don't want it sagging, just bring it up level, and then slowly come back down.
so number three is a figure 4 piriformis stretch. so since this is the
stretch, you want to hold it for 30 seconds and do it three times on each
side. for a figure four piriformis stretch, lie
on your back with your knees propped up. take the leg of the side that you want
to stretch, and cross your ankle over to the other side like you're making a
figure four. then grab the bottom of the leg on that side and pull up towards you,
holding that stretch.
number four is a child's pose. so again this is more of a stretch, so you want to
hold it for 30 seconds and do it three times. for the prayer stretch, start off
sitting on your feet, and then you're going to push your arms straight out in
front of you on the ground holding the stretch.
oh my goodness, oh my goodness, what's number five? number five is the cat dog stretch.
so with this one you want to hold it for maybe five to ten seconds going back and
forth about five to ten times each way. for the cat dog stretch get on all fours.
you're going to arch your back like a cat and tuck your chin in and then drop
your back down and pick your head up. so in, out.
number six is a single knee to chest. this is another stretch, so you want to do the
30 second hold, three on each side. for a single knee to chest bend both
knees up. then take your hands and grab underneath your thigh and pull towards
your chest, holding that stretch.
number seven sleepy unicorn double knee a chest. so again, this is still a stretch
of 30 seconds, three times. for a double knee to chest stretch, prop both knees up.
then grab underneath both thighs and pull your knees towards your chest,
holding that stretch.
number eight is a supine trunk rotation. so really with this one, you can either
do it as a stretch or an exercise. so you can hold it for 30 seconds and go back
and forth, or you can just do five to 10 on each side continuously back and forth.
for a trunk rotation stretch, bend both knees up and keep your feet flat on the
ground. then just rotate your knees to one side trying to keep the upper part
of your body flat and hold that stretch.
number nine is a hamstring stretch with a strap. again since this is a stretch
holding for 30 seconds, doing three on each side. for hamstring stretch in
supine with a strap, you can use a belt or a dog leash. take the belt and put it
at the ball of your foot. straighten out your leg as much as you can. you want
that knee to be straight. so if it bends, then bring it back down a little bit.
pull your toes towards you, and bring it up till you feel a stretch and hold it.
What's number 10 Kali?number 10 is an IT band stretch with a strap.
so again 30 seconds, three on each side. for an IT band stretch in supine with a
strap, you can use a belt or a dog leash if you have one. put it around your foot
anywhere that's comfortable. keep your leg as straight as you can,
locking out that knee, and then dropping your leg over to the side until you feel
a stretch through here. hold that stretch.
so there you have it, those were my top 10 back stretches and exercises. if you
like to help support my channel, make sure and click on the link up there. and
don't forget to subscribe by clicking down there. and remember, be safe sleepy
Kali, have fun, and I hope you feel better soon.