Follow along with so that you get the most benefit 🙌
As you get yourself into position on the foam roller there is a little bit of balance play, so the best way, is to sit down on the foam roller.
Place your arms behind you for added stability while you lower your torso down onto the mat. Once you’re down, you have time to adjust your shoulders and create the Posterior Pelvic Tilt.
To maintain stability, slowly draw one knee into your chest, hold your shin or hamstring, whichever is most comfortable for you.
Straighten your other leg, letting gravity draw it downward.
Make sure to maintain Posterior Pelvic Tilt to keep the length in your lower back; this position will also help open the front of your hip (flexor) as well.
Go slow, there is no need to rush. I want you to reap the benefits of this wonderful stretch, so take your time.
If your knee doesn’t come toward your chest, focus on the lengthening of your straight leg while maintaining a posterior pelvic tilt. Holding this position for time will help gain flexibility for muscles that are tight in the front and back of your body, which creates the Anterior Pelvic Tilt.
If you don’t have a foam roller, get creative! You can try stacking two or three yoga blocks with a folded blanket over the blocks for added comfort and support. Another option is to use your bed, by positioning yourself, at an angle so that your straight leg can lower downward, hanging off the edge of your bed. If your mattress is soft, it might not be as effective with facilitating a posterior pelvic tilt however, it’s better to perform this stretch than not. If you have access to a flat weight bench, it’s another option to try, just make sure there’s enough height for your straight leg to lower without touching the floor.
BREATHE slow and steady through the stretch; notice if your straight leg lowers downward more than from when you started, that's progress!
Make sure to switch sides.
Check my video that will help you strengthen your abdominals that will help ease your lower back from the Anterior Pelvic Tilt.
#getoutofthechair #standupfromsitting #hyperlordosisstretch #posteriorpelvictilt #foamrollerstretch #archedlowerback #stretchforlowerbackpain #healthylifelong
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