Fall19ThoreauClubMagazine

KNEE TO CHEST. Lie on your back with both legs extended. Draw your right knee to your chest with your fingers interlaced around your shin. Hold this position for 5 seconds, and then release your leg. Repeat this stretch 5 times on both legs. Then draw both knees into your chest and hold your hands, arms, or elbows. Hold this position for 30 seconds. BIRD DOGS. Kneel with knees hip-width apart and your hands firmly placed on the ground about shoulder-width apart. Brace the abdominals. Practice lifting one hand and the opposite knee just an inch or two off the floor while balancing on the other hand and knee and keeping your weight centered. When you feel steady and ready to move on to full range of motion, point the arm out straight in front and extend the opposite leg behind you. You should form one straight line from your hand to your foot, keeping hips squared to the ground. If your low back begins to sag, raise your leg only as high as you can while keeping your back straight. Hold for a few seconds then return your hands and knees to the starting position. Keep the abs engaged throughout the entire exercise, and work to minimize any extra motion in your hips during the weight shift. BRIDGES. Lie on your back with your hands at your sides, knees bent, and feet flat on the floor under your knees. Tighten your abdominal and glute muscles. Raise your hips to create a straight line from your knees to shoulders. Squeeze your core and pull your belly button back toward your spine. Hold for 10-15 seconds, and then return to your starting position. Complete 8 reps. Many people, especially those who sit all day can have tightened lower back muscles that can cause pain and discomfort. Here are three simple exercises to release some of that lower back tension – done regularly, they can help minimize pain overall and increase core strength and back mobility. ACHING LOWER BACK? YOU’RE NOT ALONE! 14 THOREAU INSPIRED | FALL 2019