“Chronic pain is something that interferes with every aspect of daily living. You can't concentrate -- you can't remember things as well. It affects your appetite, it affects your sleep,” - Robert N. Jamison, PhD, associate professor in the Departments of Anesthesia and Psychiatry at Brigham and Women's Hospital, Boston.
It’s the new year and it is time to put a little bit of a new you into that equation. To kick off the new year, let’s start off with a new back (and a sexy one at that). A strong yet malleable low back is key to a healthy body and over all well being. When our backs go out of order, literally and figuratively, how we stand, sit, and walk are all affected. Think of it for a second. Here you are, sitting at your desk for hours upon hours at your nine to five job. You start to feel the strain of sitting and typing, then going to home and commuting on the train or your car and then you get home and sit some more. Lot of low back strain, yes? This is what the common American deals with on a daily basis. So, to combat the daily strain, today we are going to break down three powerful low back strengthening poses and one great low back releasing pose to take after you have explored the back strengthening poses.
Note to the readers, if the three low back poses in a row is too much for you to do, start with one and build your way up from them. Also, if you feel any pinching or stinging sensations, please be mindful of your body and lower out of the pose.
1. Low Cobra Pose
Begin by lying on your bell and placing your hands underneath your shoulders and wrapping your elbows in towards your sides. On an inhale, being to lift the chest and head and hugging in the shoulders and using the back muscles to help lift up. Press through the tops of the feet and t keep the low back long. You should feel this pose around your low back and the top of your gluteal muscles. You should also feel this in your upper back as it expands with breath. Hold for 5-10 breaths. Take one more round after that.
2. Superman Pose
Bring your arms by your sides having your palms face down. Bring your chin back to neutral. Press the tops of the feet down and the gently press the hip bones down towards the earth. Keeping your back long, inhale the arms up and chest and head up like Superman! You should feel this pose in the upper back and lat muscles (also known as the “V” muscles.”) Hold this for 5-10 Breaths and slowly release back down to the earth. Take a few breaths at the bottom and repeat one more time.
3. Locust Pose
Bring your chin to neutral and clasp your hands on your low back. Start to straighten the arms and peel the head and chest off the earth. Reach your arms back towards your toes and press the tops of the feet in the earth. On your inhale, being to lift up. You should feel this pose in your upper back. Hold for 5-10 breaths and slowly come back down. Take a few breaths at the bottom and repeat one more time.
Once you have done these poses lie on your belly for about 10 Breaths and then come into child’s pose.
Do these poses 3 times a week and see how much strength you start to build for your body. Also, a great addition to this article is the one I wrote before this article which all about a strong core. Bringing these two together can provided WONDERS for your overall physical health, and surprisingly your mental health as well.
Yes, gents, we are bringing sexy back back (yeah!)