In this video, you’ll learn easy lower back exercises to reduce tension with the Pocket Physio. If you find you’re sitting more than normal, perhaps you’re doing more work from home, or have a deadline looming where you’re putting in a lot of hours, you may be finding the lower back gets tight. Knowing exercises to target this tension and adding them to your daily routine can help manage the tightness.
Watch the video or read more below:
Here are your Three Easy Lower Back Exercises to Reduce Tension with the Pocket Physio to try:
Exercise #1: Lower back – Sustained (Deep Breathing)
Place the flat part of the Pocket Physio against the wall, with the pointy ‘elbow-end’ sticking out, and squash the Pocket Physio with your lower back. You may need to try a few different areas in the low back to find a tight spot.
Note: It should feel fairly comfortable and not painful.
Once you’ve found the right spot, use deep breathing to relax into the pressure point.
5-6 deep breaths. Then try another pressure point or the other side of the lower back.
Exercise #2: Lower back – Roll down
As above, place the flat part of the Pocket Physio against the wall, with the pointy ‘elbow-end’ sticking out, and squash the Pocket Physio with your lower back. Move your feet away from the wall.
Start with your upper body nice and straight, aiming for the back of your head and shoulders against the wall (sometimes this is a challenge in itself!). Tuck the chin in and slowly peel the back of the head away from the wall, and then the spine but keeping the pressure point on the Pocket Physio and then roll back up again.
Repeat: 5-6 times and then on the other side.
Exercise #3: Lower back – Side bend
As with the two exercises above you’ll squash the Pocket Physio against the wall, targeting a tight spot in the lower back. Your feet are slightly away from the wall.
Standing up straight with the back of your head and shoulders against the wall, lean to the side, away from the Pocket Physio e.g. if you’ve got the Pocket Physio on the right side then you’ll lean over to the left. Return to the upright position.
Repeat: 5-6 times. Try another pressure point on the same side or change to the other side.
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Trying out different exercises is key to improving and maintaining the body’s flexibility, which in turn can help with recruiting muscles efficiently.
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Remember – Listen to Your Body!
Please remember to listen to your body. Get any aches and pains checked out sooner rather than later.
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