Flexibility?

3LittleMonkeyMom

Can anybody recommend a good video/exercise to help increase flexibility?

I have become very inflexible in my lower back.


ETA: The p90x yoga was SOOO BORING to me. So, I don't know...something that can keep my attention?

amy1612

There are a lot of videos on youtube and on Yoga sites, however, a friend sent me these links for the very purpose of increasing back flexibility (IT IS LONG!!)

This type of stretching is quite different to normal exercise. If you’re straining, shaking, or if your breathing becomes erratic, then you won’t get the full benefit. So work inside your limits. Breathe deeply into the abdomen (maybe lengthening the exhalation relative to the inhalation slightly). You also need to hold them for quite a while to get the full benefit – I’d suggest at least for 30 slow breaths, since you’re already in good shape (assuming it doesn’t become uncomfortable or painful).

http://www.yogajournal.com/poses/480
Shoulderstand is an excellent stretch for the neck and shoulders. This page shows it supported with a blanket – no need for that. There’s also some discussion about avoiding this on your period, but from what I can gather that’s basically superstition.

http://www.yogajournal.com/poses/477
Forward Bend – good stretch for back and legs. Legs must remain locked. The intention here is to extend the spine out over the legs. You don’t need to touch your knees with your head. You can also do this posture with the legs spread far apart, which will take the stretch more into the hips.

http://www.yogajournal.com/poses/491
Nice lengthening stretch for the whole back of the body, with a little strength in the arms.

Some backward bends now – to avoid compression of the lower spine, try to rotate the things inwards towards the groin in each posture. You may need to hold these postures for less time, as they’re more demanding.

http://www.yogajournal.com/poses/471
Cobra – keep elbows slightly bent, so there’s strength in the arms. Lift the head and neck out of the shoulders, and focus on expanding the chest forward on the exhalation.

http://www.yogajournal.com/poses/789
The website shows a less intense locust posture. Instead, you should lie face down (chin extended) on top of your extended arms. Elbows should be close together, hands open, knuckles towards the floor. So if your arms are straight, your hands will be down near your lower abdomen. From there, keeping the upper body still and using the arms as a lever, raise both legs behind you.

http://www.yogajournal.com/poses/688
Camel is a good alternative to crab, and I’d recommend this as you’ll be able to hold it longer. Hips are thrust forward, and the heart-space is lifting up with each breath.

http://www.yogajournal.com/poses/475
Do a quick counter-stretch in child’s pose, and you’re done.

ilovedeadlifts

www.mobilitywod.com

3LittleMonkeyMom

Thank you both so much!! I appreciate your quick responses! I will be looking into the sites today! :happy: