Mobility Homework for Your Lower Back

Thanksgiving is less than a week away, which means that it's time to start preparing for the abundance of eating and idle time we're about to experience. For many of us, holidays mean travel, and travel means a lot of sedentary time, which can be really hard on our bodies. More specifically, it can be hard on our backs.

With that in mind, I put together a series of mobility exercises that work to stretch and mobilize your lower back. Perform these over the weekend, after flying on planes or sitting in cars, and while you watch the Macy's Day Parade next Thursday.

Floor Twist & Kneeling Forward Fold

Starting with the Floor Twist, lie on your back, with your knees bent and your feet on the floor. Twist your legs, bringing your knees to the floor and keeping both of your shoulders on the floor. Hold the exercise for one to three minutes and then perform for the same amount of time on the other side.

To perform Kneeling Forward Fold, kneel with your butt resting on your heels. Bend forward, trying to touch your forehead to the floor. Extend your arms out in front of your body and hold the position for one to three minutes. 

Feel free to repeat these exercises or hold the positions longer than recommended. I frequently find that I can stay in either of these positions for a while and the longer I'm there, the more I can relax my muscles, and get a deeper stretch.