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A lot of my clients sit at a desk all day and complain of stiffness and pain in their lower back.  We will demonstrate some mobility and preventive exercises in future pages but for now, these stability ball & floor stretches can be done throughout the day. They can most effectively be done before sleep, when corrective stretching benefits are more likely to be adopted by the body during its physical recovery phase.  

BACK STRETCH: Inhale fully to extend over the stability ball and open up hip flexors & abdominals, then exhale, as pictured below, with your body lowering toward the ground as your shoulders drop away from ears, pause and repeat to gradually increase your range of motion.  This will help to reverse the hunched, head forward posture most office workers adopt.  Take it slowly and remember to stabilise by drawing belly button to spine throughout the stretch. 

Warning: If you experience dizziness while tilting your head back AVOID the ball stretches and consult a N.U.C.C.A or C.H.E.K III practitioner for a possible neck alignment problem.

(BACK STRETCH lowering phase)

SIDE STRETCH:  This is great for your hips & lower back. Place feet in a wide stance and stabilise the core as above; let the weight of the top leg create traction across the hip and lower back, then adjust the stretch to the tightest areas by carefully rolling to front/rear of ball - you’re in charge of the ball!  

LUMBAR ROLLS:  Improve your rotational mobility by lying with your feet together on floor then exhaling & stabilising as you roll your knees to one side, pushing the opposite shoulder into the floor. Inhale to the middle and repeat to the other side. Tighter sides always get more attention (to be covered in “Corrective Stretching Principles”).    

These three moves should be used daily to help reduce tightness and improve overall mobility & spinal ‘joint nourishment’.   They will be supplemented with Foam Roller and Self Myofascial Release techniques, coming soon!