Do you experience lower back pain and/or tight psoas muscles? Try this 10 minute routine with Brain Education instructor, Courtney Lindop, for a floor stretching routine to release tension in your lower back and psoas.
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Hello Red Citizens, my name is Courtney and I'm a Brain Education Instructor in Boston.
Today I'd like to show you a 10-minute floor stretching routine to relieve lower back pain.
This is something I've personally struggled with due to a misalignment of the sacroiliac joint,
and I found that strengthening the muscles around the joint and targeted stretches to
release the psoas muscles helped me a lot, and I hope it will help you too.
You'll want to find a quiet space in which you can lie down, and let's begin.
Lie down on your back and hug your knees into your chest, rocking gently side to side,
massaging your lower back on the floor. Take a breath in, and out.
Then bring your feet to the ground, your arms open to your sides, and stretch your right leg
up to the ceiling. It's okay if you can't straighten your knee entirely, just do your
best as you slightly flex your foot until you feel a stretch down the back of your leg.
We'll be holding each posture for one minute. For that minute, please breathe comfortably,
feel your body, and try to allow all thoughts and feelings to flow through you without judgment.
Watch them like you would watch clouds passing by in the sky. At any time, you can help yourself
focus by returning to your breath and feeling your body. Now bend your knee into your chest,
hold it with your left hand while extending your right arm out to the side. Carefully pull your
right knee over to your left side, and look towards your right hand. Notice how my knee
doesn't come all the way to the ground. That is intentional, not to over-twist the back,
and instead to focus on stretching the buttocks and hips. Breathe comfortably and let yourself
relax into your stretch. Soften your neck, sliding your shoulders away from your ears,
breathing in and out. Extend both your legs and gently shake them in and out. Inhale,
mouth, exhale. Stop shaking and cross your right ankle over your left. Raise your right arm and
bring your upper body slightly towards the left in a banana stretch. Your hips and upper back
should be resting on the ground. Again relax your neck, feel your body, and breathe. This is a great
stretch for your psoas muscles, and your breath can help your body to open even more and relax
your mind. Carefully return, bringing both feet to the floor, and let's stretch the other side.
Raise your left leg up to the ceiling, straightening your knee as much as you can,
with a slight flex to your foot. Then breathe and relax into your stretch. Enjoy feeling your body
and releasing tension from the back of your leg. Then hug your left knee into your chest as you
stretch out your right leg. Open your left arm out to your side as you twist your left
knee towards your right, being mindful not to over-twist. Gently looking towards the left,
breathe and relax into your stretch. Return, extending both legs and gently shake them in
and out. Take a deep breath in, mouth, exhale. Stop shaking, cross your left leg over your right,
lift your left arm to your ear, and move your upper body towards the right into your banana
stretch. Once again, feel your breath, using it to help your mind focus and your body open.
Bring your body back to center, and place both feet back to the ground. We'll move through some
pelvic tilts. As you breathe in, expand your belly. As you exhale, pull your belly button inward,
your lower back to the floor, engaging your abdominal muscles. When you're ready to inhale,
expand your belly, and relax your back. Continue at your own pace, slightly tucking up the tailbone,
feeling the undulations of your spine and the subtleties of your breath. On your next exhale,
keep your abdominal muscles engaged, slightly lift your hips, squeezing your buttocks muscles
in a low hip bridge. Breathe comfortably, and feel your body as you squeeze and strengthen
the muscles of your lower back. Remind your upper body to relax as you breathe,
softening your chest and shoulders, while keeping the muscles of your lower body tight.
Lower your hips, stretch out your legs, point your toes, and either place your arms in a cactus
posture, or reach your arms up to either sides of your ears. Make a gentle fist, and point your
index fingers in ilchi posture, the final posture of our routine. Once again, use your breath to
help you stretch your psoas muscles. Feel your diaphragm gently expanding through your upper
abdomen with your inhale, releasing and relaxing with your exhale. Mindfully soften all the muscles
on your forehead, around your eyes. Enjoy the feeling, the opening, in this soft, full body
stretch. Now, relax your ankles, open your hands, gently lower your arms, and bend your knees one
at a time, to let your feet rest on the ground, and your lower back relax. Breathe in to your lower
belly, breathe out, and soften your lower back. One last time, breathe in, and out. When you're ready,
turn to one side completely, and sit up slowly. Would you let me know in the comments below what
you felt? Thank you for joining me for this 10 minute routine. Please like, subscribe,
share with others who might find benefit, and if you'd like to experience a full
one-hour brain education, find a body and brain center near you.
