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yoga stretches for back pain
>>mark: hi, i'm mark perry the creator ofbuiltlean and today i'm joined by celebrity yoga instructor kristin mcgee who's tomy left and this is our second segment in kind of a series, which is coveringyoga for men. and so one of the biggest challenges i findmen have
yoga stretches for back pain, is tight lower backs, and even experiencing pain in their lowerbacks. specially in new york city, where a lot of people are kinda sitting atyour desk all day,
you know, a lot of people experience chronicpain even men and women. and so, we're gonna go through sevenyoga poses to help decrease the tightness inyour lower back. and with that said, i'm gonna hand itover to kristin mcgee. >>kristin: thank you mark. it's sotrue, so many people come to me and come to yoga looking for relieffor the pain in their low backs. and, it's sitting at the desk allday shortens our hip flexors, weak abdominals can lead to lower back pain,
stress in general, we just holding carrythat tension in our lower back so this is not only 7 great poses youcan do for your lower back, but also a little sequence you can do. so it's a really great way to kind ofremember this and add these poses to you repertoireat the end of the day, you know, three or four times a weekif you can and you'll really start tonotice some difference. now, of course check with your dr.before you do anything, make sure you are not
you know pushing yourself too hard,but i'll take mark through this gentle yoga plow, we start with the boat pose, he's gonna sit down on his hips and this is to strengthen your lowerabdominals, particularly the transverse abdominals which is thatdeepest layer of lower abs. you can see he supported himself herewith those lower abdominals. and that's like a girdle that supportsyour lower back and spine. you are gonna hold this for aboutfive breaths, trying to breath in and outthrough your nose,
and then he's gonna lower his legsdown on the floor and sit up kinda straight out of yourlower back, you can bend your kneesif you need to, keep that same activity in your lowerabs and start to hinge forward on your hips until a forward bend. so tight hamstrings can pull in the lowerback. so here we're stretching the hamstring and the lower back. again, hold each posefor maybe five to eight breaths really listen to that gentle breath throughthe nose,
and exhale out the nose. then come out and sit, and takea seated twist. his going to cross his right foot overhis left knee, left over outside right knee, and turnto the right. so getting that mobility in the spine,really stretching and twisting such a great motion for the back, and then you can come forwardand you're gonna repeat on the opposite leg. and then i'm gonna show you after the twist,a great way to open up your hips. and this is kind of a precursor to that,because already he's getting a little bit
into his internal hips here. and come forward, and place that topankle over the bottom knee. it's an ankle to knee pose. and you feel thestretching that outer right hip. this an ankle to knee pose, a really greatway to get that pressure out of the hips which can really intensify low back pain.and then try the other side, and again, maybe 3-5 breaths eight breathshowever long you can hold the pose and feel comfortable, and after you've donethe external hip rotators,
you're gonna move into the front of the hips,so now marks gonna come around on all fours, and we'll start with some cat cow pose. this is an excellent way to really warm upyour back, inhale hard and arch to the ceiling. look up and drop your hips, control it withyour lower abs, specially if you have a lot of low back pain,and then round your back and hollow, and again only do it if it feelscomfortable for you but you can do a few cycles, so now goback to the horse, way back horse,
and then come to the angry cat. after afew rounds of that, just stretch your quads and your flexor, so step yourright foot between you hands, release the toes and back, so you areon the top of the foot, and come up onto your finger tipsor take your hands to your front knee, and it's gonna stretch out the hipflexors, the quads, all of that area that really gets tight and short whenyou're sitting at a desk all day long we'll repeat on the other side and finish up with a beautifulrelaxing pose. if you wanna take your left footforward just to balance yourself out,
come to all fours, take your left leg forward, crescent lunge,that's it mark, nice, bring your hands up to your knee, make sure you're breathing in and outthrough the nose, make sure you always stand connectedto your core, that's why i like starting withthe boat pose, so you got that abdominal connection, and then bring your hands down release your left knee back toyour right knee,
now sit back on your heels,and come and do a child's pose stretch. let your head relax, let your feet relax,and this pose you could hold, for minutes if you want to. this is sucha good way to release your lower back and you can also take your handsback to your waist, and just let them fall back towardsyour, hip. all the way back, now go forward again [hup] keep your hands back butgo forward, there you go, that's another way to do child's pose. yeah, so your hands stand backby your waist. there you go.
so either child pose that you wanna do,the extended arms or the hands back that was excellent mark, so i really thinkthis is a wonderful little sequence you can add that's gonna open up all tight areas,and also strengthen your core, and support your lower back. >>mark: okay so i wanna thank kristenso much for sharing her time she's a very busy schedule, if you wanna learn a little more aboutkristin mcgee you can check her out at kristinmcgee.com, she's got dvd's,you can try summer classes
if you're in new york city, or you cando a private session, just wanna thank you very much foryour sharing your time today. thank you very much for watching andi'll see you next week.
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