Musculo-skeletal Health 101
5. Buttock
stretch
Sit up straight buttock stretch
This exercise will provide you with a
very good idea of what's stopping you from sitting up
straight and getting the natural hollow back into your
lumbar spine. It will provide a vital clue as to the
cause of your lower back and neck pain.
Start in a sitting position with both
legs straight out in front of you. Place your left leg
under the right and then your right leg over the left.
Lean forward. You should feel the stretch in your right
buttock muscle. Repeat on the other side.
If your buttock muscles are loose,
you’ll be able to sit up straight with your hands
clasped behind your back. If they’re too tight you’ll
fall backwards.
If you have lower back pain it's highly likely one
buttock will be tighter than the other.
Do this
exercise while you take in and breathe out 20 deep
breaths. With every breath you breathe out, lower your
chest closer to the floor.
Remember, form (a skeleton in good
alignment) follows function (your ability to sit up
straight with hands clasped behind your back.) |
With knuckles on the
floor, push forward with hollow in lumbar spine and head
and shoulders back. You’ll feel the stretch rip into
your buttock muscles. One side may be tighter than the
other in which case your pelvis is twisted.
When you can sit up
straight with hands clasped behind your back you
probably won’t have back pain |
A lot of people have such tight buttock muscles that
they can't sit up straight. They fall over. If you can't sit up
without falling over, prop yourself against a wall. Push back
against the wall for 5 seconds, Relax and push your bottom back
closer into the wall. Do this a number of times and you'll gradually
loosen your buttock muscles off.
Ultra tight buttock muscles
Sitting up straight against a wall.
If you can't cross one leg over the other, stick with
this stretch.
Pull the knee up toward the opposite shoulder
Here's another good buttock stretch exercise.
To increase the stretch, take your chest a little
closer to the floor.
In
the meantime stay tuned, highly tuned and if you want to relieve
lower back pain, you've got to spend time each day loosening off your
buttock muscles.
Regards and best wishes
John Miller
Daily
Health Break
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Daily Health Break
Miller Health P/l
7 Salvado Place, Stirling
ACT 2611 Australia
61 2 62887703
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