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Mobilize the spine with bridging. Using the abdominals to initiate, curl the tail and peel the spine up slowly - imagine a string of pearls being lifted, one pearl at a time off of the mat.
Add some self-massage to the low-back and hamstrings to prepare the muscles and connective tissue to stretch.
Forward Fold stretches the whole posterior chain: calves, hamstrings, waist, low, mid and upper back and neck.
**set the timer on your phone and hold the stretch for 1-3 minutes. (Feel free to come in and out of it until you can stay in it safely and comfortably. )
Find a mat & foam roller here: