5. Knee-to-Chest Stretch:
If you suffer from osteoporosis, it’s best to steer clear of the knee-to-chest stretch as it may heighten the chance of compression fractures in your vertebrae. Otherwise, this stretch is specifically designed to target the muscles in your lower back.
How to:
- Start by lying on your back with both knees bent and your feet flat on the floor.
- You can keep your left knee bent or extend it straight out along the floor.
- Draw your right knee into your chest and clasp your hands behind your thigh or at the top of your shinbone.
- Be sure to lengthen your spine down to your tailbone and avoid lifting your hips.
- Take a few deep breaths and release any tension.
- Hold this pose for 30 seconds to 1 minute.
- Repeat the same steps with the other leg to experience the full benefits.
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