- Lay flat on your back. With hands behind knees, gently bring both knees to your chest and hold. You can also gently rock side to side.
- Twist. Lay flat on your back. Pull one knee into chest. Place opposite hand on the side of your knee. Cross knee over the opposite side of your body for a spinal twist. Other arm lays out to the side and look in the opposite direction of your twist.
- Hamstring Stretch. From a standing position, bend down towards the ground from your waist. Keep a micro bend in the knees. Aim for reaching your arms towards the ground, but do not strain yourself to do so. Only go to your limit.
- Cat-Cow Stretch. Start with your hands and knees on the floor in a tabletop position with a neutral spine. First, exhale and round your spine up towards the ceiling pulling your belly in (like a cat stretching). On the inhale, arch your back and let your belly drop to the floor, while gazing upwards (cow pose). Continue moving from cat to cow until you feel stretched enough.
1) Protect Your Back Whether you're an avid gardener who is frequently carrying mulch, weeding, or planting, or you're a camping enthusiast who is setting up camp, collecting firewood, and hiking on the weekends, protecting your back is essential. We wouldn't be doing our jobs if we didn't remind you of this fact! One of our biggest recommendations for protecting your back, is to use your legs when lifting, not your back! This concept can be applied to a wide range of activities you may partake in this summer. The proper way to lift heavy objects is to use your legs, keep your abs tight, and your back straight. This will help you avoid throwing out your back! After a day outside, it's always a good idea to do some basic stretches as well to help relieve any back pain or tension you may have acquired. Here are a few beneficial stretches for your back: