Healthy Back and Hips

Good morning!

What a week it has been running around and doing the most for the holidays. A change of rhythm like this can guarantee a tight back and hips. If you feel depleted, you may need a break from strength building. Above all else, breathe and hydrate. By the weekend, you'll be back up and running or doing whatever type of fitness activity you like to do most. I just know it. 

But if you have a little fuel left in your tank, how about some mind-body maintenance? I have pulled together the best of the basic movements for a healthy back and hips. You could do the Cat & Cow Stretch you only need to do a few reps a day (that's like counting to 10 Mississippi) and then you are good to go. I also love this simple Leg Stretch, Bridging with Arms, and the Side-Lying Leg Series that starts with The Clam of course! 

Move slowly for inner attention and alignment - think head to tail.

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Prop: The Mat

Use a well-padded fitness mat or set yourself up on a mattress.

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Cat Stretch

C-curve your spine lift abdominals high up away from the mat. Drop the chin toward the throat. Tuck the tail between legs.

Table Top Spine

For sensitive hands or wrists, make fists and balance across your knuckles.

Cow Pose

Leg Stretch

Hug one knee to the chest while stretching the other leg. Keep your low back connected to the mat. Guided breathing: Inhale through the nose (4 to 5 seconds) exhale drop the jaw (4 to 5 seconds), expand the back ribs against the mat.

Double Leg Stretch

Keep the low back connected to the mat. Inhale through the nose (4 to 5 seconds) exhale drop the jaw (4 to 5 seconds), expand the back ribs against the mat.

Leg Stretch

Switch Sides

Spine Flexion

Hold the hands behind the head. Lift the shoulder blades off of the mat.

Cross Over

In spinal flexion turn the upper body to one side of the mat. “Connect” the opposite elbow to the knee over the belly.

Relax

Second Side

Relax in between each cross-over. Repeat the patterns as many times as you feel comfortable doing it today.

Relax

Switch Sides

The Clam Shell

Lying on one side of the body, stack the legs with bent knees.

The Clam

Keep the low back still while lifting the top leg open and shut. Repeat this pattern as many times as you can comfortably on this side of the body.

Side Lying Leg Circle

Stretch the top leg fully and move the leg in a small circular pattern. After 8 to 10 repetitions reverse the pattern. Then set up and repeat the Side Lying Leg patterns on the opposite side of the mat, starting with The Clam.

90 to 90

Face one of the ends of the mat with one leg forward in a bent knee position at approximately a 90-degree angle. The other leg is in the back of the position at a similar angle.

Take A Bow

To deepen this hip stretch take a forward bend with the upper body. Breathe deeply for 30 seconds.

Lift The Core

If you have sensitive knees skip it. Clasp the hands together and lift the core (the middle of the body) and take the position up in space. Fires up the core muscles (abdominals, low back, and pelvic floor).

Give Yourself A Hug

Give thanks. Clean the mat. You did well.

Our physical studio will be closed from December 22 to January 5, but virtual private training and a library of on-demand classes are available all month long with Peaks Digital Membership.

See you soon!
Michelle

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