Today’s Poses – Supine Hamstring Stretch and Two Knee Twist Poses

Supine Hamstring Stretch and Two Knee Twist Poses

Supine Hamstring Stretch

The supine hamstring stretch, or towel hamstring stretch, is an easy-on-the-back addition to a sciatica relief exercise regimen.

Steps

1. Lie on the floor on your back, with both knees bent and your feet flat. Put a towel around the back of your right thigh.
2. Tighten your stomach muscles. Slowly pull on the towel to pull your right leg toward your chest.
3. Hold for 30 to 60 seconds.
4. Repeat 2 to 3 times, or as instructed.
5. Switch legs and repeat.

Benefits

• Tight hamstrings reduce the mobility of the pelvis, which can put pressure on the lower back.
• Strengthening and stretching the hamstrings can prevent them from becoming too tight and provide extra support for the back and pelvis.

Two Knee Twist Poses

The two-knee spinal twist pose is a restorative posture that encourages mobility and movement throughout the spine and entire back while improving digestion and stimulating self-esteem and confidence.

Steps

1. Begin by lying on your back, feet on the ground.
2. Lift your feet off the floor, knees together and feet together, and open your arms out to the sides.
3. Exhale to slowly lower both legs to the left. Keep your knees at about hip level and a 90-degree angle.
4. Open your arms out to the sides and encourage your right shoulder to soften toward the ground.
5. Hold for at least three rounds of breath.
6. To exit, press both hands into the floor at shoulder level and contract your abdominal muscles. As you inhale lift your knees and feet over your chest. Hold onto your knees with both hands.
7. As you exhale, draw your thighs down into your chest as you lift your head and chest into the thighs and knees. Avoid lifting your shoulders as the head rises to the knees.
8. Lower your head and shoulders to the floor and repeat on the other side.

Benefits

• Encourages movement and mobility in the spine and vertebrae.
• Stretches the chest, shoulders, lower back, hips, middle spine, and upper back.
• Alleviates pain or stiffness in the lower back, spine, and hips.
• Massages, stretches, and tones the internal organs.
• Improves digestion