Unlock Your Spine! Complete Stretching Routine [Follow Along]

Brief Summary

This video provides a 10-minute stretching routine designed to unlock the spine and reduce tension in the neck, upper back, lower back, and hips. It includes stretches for the upper trapezius, levator scapula, upper back extension and rotation, cat-cow for spinal flexion and extension, lumbar rotation, piriformis stretch for the hips, and hip flexor stretches. The routine emphasizes comfortable, pain-free stretching to promote relaxation and mobility.

• Stretches for neck, upper back, lower back and hips
• Focus on comfortable, pain-free stretching
• Promotes relaxation and mobility

Neck Stretches: Upper Trapezius

To stretch the upper trapezius, sit with good posture and tilt your left ear towards your left shoulder until you feel a stretch on the right side, from the base of your ear to the tip of your shoulder. Use your left hand to gently apply pressure to the opposite side of your head to enhance the stretch. Hold for 30 seconds, and slightly rotate your head to vary the stretch. Ensure the stretch is comfortable, not painful, to avoid muscle tension.

Neck Stretches: Levator Scapula

To stretch the levator scapula, rotate your head about 45 degrees and look down towards your left pocket. Use your left hand to gently apply pressure to the back of your head until you feel a comfortable stretch from the base of your skull to the tip of your right shoulder blade. Hold the stretch, and slightly rotate your chin to vary the stretch.

Upper Back Stretches: Extension

For an upper back extension stretch, kneel with your hands on a chair (or bed/table). Let your chest and head fall towards the ground to feel a stretch in your upper back and lat muscles. Sit your hips down towards your feet and hold for 30 seconds. This stretch helps counteract rounded posture and promotes extension in the upper back.

Upper Back Stretches: Rotation

To perform an upper back rotation stretch, start on all fours. Reach your right hand to the left as far as you can to stretch your back, then extend your right hand up towards the ceiling, following with your eyes. Repeat this movement. Then, plant your right hand and repeat the same steps with your left hand, reaching towards the right and then up to the ceiling.

Spinal Mobility: Cat Cow

The cat-cow exercise promotes flexion and extension throughout the spine. Start on all fours and tuck your chin into your chest while rounding your back towards the ceiling (angry cat). Hold for a few seconds, then let your chest and stomach fall towards the floor while looking up (cow). Alternate between these two positions for 60 seconds, coordinating movement with breath.

Lower Back Stretches: Lumbar Rotation

For a lumbar rotation stretch, lay on your back with knees bent. For a beginner version, drop both knees to one side. If comfortable, extend your left leg and use your left hand to grab the outside of your right knee, pulling it to promote rotation in your lower back and hip. Hold for 20-30 seconds. Repeat on the other side by extending your right leg and pulling your left knee over with your right hand.

Hip Stretches: Piriformis

To stretch the piriformis, cross your right foot over your left knee. Grab behind your left knee and pull it up towards your chest until you feel a comfortable stretch in your right hip/buttock area. Hold for 30 seconds. Then, switch sides by crossing your left ankle over your right knee and pulling your right knee towards your chest.

Hip Stretches: Hip Flexors

To unlock tight hip flexors, start in a tall kneeling position with your right knee on the ground and your left foot forward. Lunge onto your left foot until you feel a stretch in the front of your right hip. For a deeper stretch, reach up and over your head, leaning to the left. Hold for 30 seconds. Switch sides by placing your left knee down and lunging with your right foot forward, reaching up and over to the right.