Lower back
A stiff lower back after a long day sitting or hours on a bike wants time in shapes that let it rest long, and strength along the back of your body. Pain that is sharp, runs down a leg or wakes you at night is for a doctor, not for this page.
Why it works: Stiff people work harder for every stroke
Short on time? Start with these three
- Knees to ChestLong holdOn your back, draw both knees in and wrap your arms around your shins, head and shoulders down. Your lower back and glutes stretch while the floor holds you.
- SphinxLong holdLie face down, elbows under your shoulders, chest up on your forearms, hips and legs heavy. A backbend your arms hold, so your back can rest in it.
- LocustStrengthLie face down and lift your chest, arms and legs off the floor together, reaching long. Your glutes, hamstrings and the muscles along your spine all work.
Long holds
Stay still in the shape for minutes and let the muscles settle.
- ButterflySit with the soles of your feet together, let your knees fall wide, then fold forward from your hips. A broad stretch for your inner thighs and groin.
- Child's PoseKneel, sit your hips back toward your heels and rest your forehead on the floor, arms long or by your sides. Your lower back and hips lengthen as you breathe.
- Knees to ChestOn your back, draw both knees in and wrap your arms around your shins, head and shoulders down. Your lower back and glutes stretch while the floor holds you.
- PyramidStep one foot back, heels down, hips facing forward, and fold over your straight front leg with a long spine. Stretches one hamstring and calf at a time.
- Seated FoldSit with legs long, knees bent as much as you need, and fold forward with your back rounding and hands resting. Stretches the backs of your legs and spine.
- SphinxLie face down, elbows under your shoulders, chest up on your forearms, hips and legs heavy. A backbend your arms hold, so your back can rest in it.
- Standing Forward FoldStand, hinge from the hips and fold, head and arms hanging, knees bent as much as you need. Lengthens the backs of the legs and lets the spine hang.
- Supine TwistOn your back with knees bent, let both knees fall to one side while both shoulders stay on the floor. A slow twist for the spine and outer hip.
Strength
Hold or lift your own weight.