Updated: Dec 31, 2020
1- Extension exercise for low dorsal kyphosis
This is a simple but tough exercise for some people who already have significant lower back stiffness and feel like their back is literally "splitting". This obviously never happens, but if it happens that as the days go by and the repetition of this exercise, the area loses rigidity and gains mobility, which is usually accompanied by a reduction in back pain and, although it seems surprising, an improvement in the energetic state of the person.
This is one of the most beneficial effects of this exercise, since low back kyphosis is associated with an energetic and therefore postural collapse and if we reduce it, we will immediately feel a straighter posture and with less effort to maintain it.
Roll up a hand towel - make sure it is in the shape of a roller of about 10 cm in diameter and about 40 cm long (calculate the length of your shoulders).
STEP 1. Lie on your back on a mat (or on a surface where you won't skate). Place the towel right in the lumbar area, above the sacrum. Aligned to the height of the navel.
STEP 2. Stretch your legs, place them slightly apart. The heels should be about 20 cm apart. and - it is important - place the feet facing inwards: that the heels are separated and the big toes touch.
STEP 3. Now stretch your arms above your head. Keep them slightly apart and with the palms of the hands turned towards the floor. Make the pinkies touch.
Feel how the muscles of your body stretch.
STEP 4. Hold on for 5 minutes.
Take a deep breath while the muscles of your body stretch, the spine is repositioned, in some cases you may notice how your vertebrae creak and the belly hardens.
Separate and bring your toes together.
After time, relax your posture.
I recommend three sets or 15 minutes in total
And, to get up, gently roll onto your side into a fetal position and slowly get up.
2- Combined psoas and hamstring stretch
Joint stretching of these muscles will help you save time in your daily routine, since they are fundamental structures to stretch daily, given their importance in the functions of joint movement and postural control, as well as the correct coordination between these antagonist muscles in their function in the hip will allow you a more effective daily life and sports practice, also avoiding possible injuries.
3- Self-massage for gluteus and pyramidal with ball
We teach you how to treat your gluteal area in a simple and very effective way, this area is subjected to multiple tensions both dynamic and postural and sometimes in conditions of lack of strength, with this massage you will contribute to improve the state of these muscles by improving or avoiding typical injuries of these muscles such as lumbar pain, trigger points or syndromes of the pyramidal or pelvic trochanter muscles.
4- Gluteus medius and pyramidal stretch
The posterior muscles of the hip, such as the gluteal and pyramidal muscles, but also the rest of the pelvis trochanter muscles, have a significant tendency to contracture, tension and stiffness that in many cases will participate in the appearance of back pain, lumbago, but also called pyramidal syndrome or false sciatica.
In addition, these muscles will participate in all the problems of the hip and pelvis, such as hip osteoarthritis or pubalgia or pubic osteopathy.
In this exercise, we show an effective stretch for all these muscles.
5- Leg Supporting Piramidal Muscle Stretch
In this stretch for the gluteus medius and pelvic trochanter muscles, these muscles are the main external hip rotators and have a great relationship with the position of the pelvis and therefore the lumbar spine. In this gluteal and pyramidal stretch we will take advantage of the support of a chair to find the most suitable position for the stretch. The pelvis trochanter and gluteal muscles are closely related to low back pain, hip, pelvic and sacroiliac pain, as well as pseudo sciatica and pyramidal syndrome.
6- Cross-chain trunk, leg, and arm stretch
This is one of the most complete and effective stretches that we can do since in a single exercise we will work, stretch and make the muscles of the arm and shoulder, the hip and the leg and the entire spine mobilization at the same time. in a wide and global movement of rotation.
This rotation and the position of the arms and legs is maintained together with a fluid and relaxed breathing that is what will allow us to deepen this stretch.
Given the tendency of the human body to turn in a spiral to the right, we are going to perform this exercise preferably to the left but we can do it alternately to one side and the other.