Finally. A blog post with exercises.
These are the three most recommended exercises I give to people who complain of back pain. If it's not clear, come to see me in class tomorrow or maybe I'll make a DVD with three things on it. Here are the things:
Gluteal Rolling. Roll around on your bum. On the meaty parts. Go one direction on one side. Go the other direction on the same side. Turn the other cheek, heh. Do it both directions on the other side. Come to class to have me tell you the benefits. They go something like, "lots of tension is stored in those big muscles. Lots of muscles meet there, so this is good for your back and your knees." There are loads more. Ask me if you want to know.
Next thing. Stretch along a shelf or table. Reach out with your arms and have your hands flat. Press your right hip out, hold for three breaths. Do it on the left side. Same thing. Go back and forth a few times. This is to stretch the fascia, not the muscles. On a scale of 1-10, do it from 3-5. It's not a big stretch.
Third thing. Stand with your hands flat on the shelf or table. Have your right foot forward and left foot back. Find the hamstrings on your right leg. Hold for three breaths. Switch legs. Same thing with the left leg. Like Runner's Stretch.
No pictures. Just try it. Or come and see me. Or ask for pictures and I'll see what I can come up with. And keep moving. Being still doesn't help!