Lower Back Couch Stretch
Improve Your Flexibility and Reduce Back Pain with This Simple Couch Stretch
How Sitting Affects Our Bodies
One of the things we notice with age is the tightening of our muscles and the fact that, especially with a sedentary lifestyle, we become less flexible and more likely to develop pain. Harley Pasternak, however, has a great move for loosening up your lower back using this couch stretch, and the best part is that you don’t have to leave your couch. Now that’s a win-win!
Simplifying Flexibility
Okay, we know that many hours spent at an office desk, or slumped watching a boxset, plays havoc with our health and fitness. But fortunately, a few simple stretches could be all it takes to reverse our woes.
Meet Harley Pasternak
Harley Pasternak is a celebrity trainer whose long list of celebrity clients include Megan Fox, Halle Berry, Robert Downey Jr, and Penélope Cruz. But as a nutrition and exercise scientist, Pasternak’s pointers are not only for those who walk the red carpet. In fact, all you have to do is lie down on your own carpet to get started.
Harley Pasternak’s Couch Lower Back Stretch
To perform this stretch, follow these steps:
- Lie on your front and put your knees up to the couch, feet up, with toes pointing down towards the seat cushion.
- Slowly push your feet down into the cushion.
- Put your hands under your shoulders, elbows against ribs.
- As your feet are going down, push up with your palms, and feel the stretch in your knees, hips, and lower back.
The Science Behind the Stretch
"Feel that relief," explains Pasternak. "All through your hip flexors, the front of your quads, all the way up to your lower back." The coach says that we should be aiming for 5 reps, holding for 10 seconds with each rep. "And, I’m telling you, not only will it help your lower back feel way better, but you will probably be four or five inches taller. Guaranteed." Okay, so that last part is definitely not guaranteed. But the notion that hip flexor stretching can lead to a more advantageous positioning of the lumber spine and pelvis is very much backed up by science.
Conclusion
In conclusion, with this simple couch stretch, you can improve your flexibility, reduce back pain, and even increase your height (not really, but it sounds good, right?). Give it a try and see the difference for yourself!
FAQs
- Can I do this stretch if I have any underlying medical conditions? Consult with your doctor or a medical professional before starting any new exercise routine.
- How often should I do this stretch? Aim to do it 2-3 times a week, or as often as your body allows.
- Can I modify the stretch if I’m not comfortable with the position? Yes, try modifications to reduce discomfort or strain, such as bending one knee instead of both. Consult with a healthcare professional if you have any concerns.