Low Back Pain Solutions: Day 4
Spinal rotation is one of the most underused movements. It's so important to allow hydration into the discs to prevent early degeneration and arthritis. We often find one side is easier to turn to, and we want to try and balance that out. This usually happens because of our lifestyle and the one sided things that we do everyday like writing with our dominant hand, using the mouse at our computer, driving (gas pedal/brake pedal). Or it can come from sports that we play or used to play like hockey, golf, baseball, volleyball etc. Try to use this spinal rotation stretch to see which side is more restricted and then balance it out. This information comes from the Canadian Chiropractic Guideline Initiative in partnership with the Centre for Disability Prevention and Rehabilitation.
1. Lie on your back with the knees bent and feet flat on the floor.
2. Keeping your left leg planted, cross your right ankle over your left knee.
3. Gently tilt your right foot toward the ground beside you on the left. Be sure to keep your upper back and shoulders flat on the ground.
4. Hold this stretch for 10 seconds.
5. Repeat on the other side.
6. Do this exercises 10x on each side, 2-3x/day.
Please note: you can modify this exercise if you have hip or knee injuries by keeping both of your knees bent together and moving them to one side.
Also note: if you can't get on the floor, you can do this exercise on your bed.