4 Simple Back & Hip Stretches

Whether you’re pregnant, have a desk job, busy and on your feet all the time, or a new nursing mama etc. You name it… everyday life can cause so many aches and pains. Making stretching a priority for you health and well-being is so important!  Here are 4 Simple Back and Hip Stretches to help improve mobility, decrease aches and pains and the benefits of all.

Wide Sumo Squat

Pigeon Pose

These are some of my daily go-to’s. 

WIDE SQUAT POSE: This is my FAV stretch right now (especially being pregnant). Strengthens the entire lower body, including the glutes, hips, thighs, calves, and ankles while opening up your hips and chest, stretches the thighs, and elongates your whole spine. This Pose helps to warm and energize the whole body. It also has added benefits like improving your balance, focus, and concentration! 

PIGEON POSE: This is a perfect stretch for tight hips because it stretches the hip rotators (the buttocks area) and the hip flexors (the long muscles that run along the front of your thighs and pelvis). If you feel good you may bring your chest down the the ground and extend your arms in front of you so long as you keep the hip of your straight leg facing the floor. 

WIDE KNEE CHILD POSE:  If you have back pain – you’re gonna want to do this daily! It elongates the lower back. Separating your knees wide and laying your chest down reverses the tension and stress constantly put on your tailbone that can cause lower back pain. By taking your knees wide apart in your Child’s Pose it allows you to relax and relieve any negative pressure and creates a nice stretch and opening through the hips reducing hip pain. This allows the muscles on the front of the body to gentle relax while softly and passively stretching the muscles of the back torso. 

SUPPORTED ONE-SIDED STRADDLE SPLIT: Keep your chest up only leaning forward slightly and round your hips under and back on this one and you’ll target more of your hamstring and the insertion of your hamstring by your “thuck” (where your butt and thigh meets). This stretch also opens up your hips similarly to the child pose. Lean forward and feel a heightened stretch in your adductor (inner thigh) which helps with low back and hip pain as well!

Wide Child's Pose

Supported Single Leg Straddle Split 

For information on how to become a client (workouts/nutrition plans for home or the gym) …click here for details and share a little bit of your story with me so we can get you going on your journey!