This exercise is a great exercise not only to loosen up the lower back a little bit but also to loosen the deep psoas, and the hamstrings. This is not so much for loosening the lower back, as it is for loosening the psoas muscle, and the hamstrings, but also to contributing to stability in the lower back, and opening up, believe it or not, the upper back. By the way I’m using a simple yoga strap for this. You can use a belt, a towel, a sash, anything you like, or you can buy a yoga strap from my website, or get it in your local store. But, more or less, you’ll need the yoga strap. I recommend a strap; I think it’s worth the normal cost. It doesn’t really cost very much, and you’ll find many uses throughout my other videos. So, to get started, lie down on your back, knees bent, and feet facing the same way as the body, parallel to the body. Put your hands under your buttocks, and move your buttocks down towards your feet. Once you got your back nice and flat on the floor, then you going to extend your legs, toes facing the ceiling. Now, I’m going to engage my quadriceps. I will push out to my feet as if I’m pushing against a wall. And, that’s the kind of action I want to maintain throughout the course of this particular movement. Then I’m going to take my strap, and bend my right leg in this case, place the strap under the ball of the foot. So you see it’s not particularly on the ball of the foot, it’s not on the arch, but it’s just behind the ball of the foot, in between the ball of the foot and the arch, on this comfortable spot. I’m going to grab with two hands, and raise and straighten my leg upward to about ninety degrees from my body, not past it. I’m not trying to impress people with how flexible my hamstrings are here. We’re just doing the first one; we will do just a ninety degree. Now, if you can’t go to ninety, you’re going to go to wherever you can go where you straighten your leg. It really won’t benefit you at all if your knees’ bent, since exercising does not benefit you with your knee bent, because you’re not stretching the hamstring. So you’ve got to straighten your leg. Then, while I do that, there’s a tendency for the stomach to tighten up, I’m going to let my stomach fall back and relax. I’m going to keep working this leg hard, like it’s pushing into a wall, and then I’m going to take this leg to ninety, if I can. If I can’t, I’m going to go a little less than ninety, shoulders just flat into the ground, not crouching forward. So I won’t compromise my spine or posture. I don’t want to do that. So, my shoulders are flat into the ground, and pulled down, elbows are heavy; arms aren’t pulling harder, just really holding this in place, and I’m pushing out through both of my feet, as I pull the strap down. So, I’m going to hold this leg into a ninety degree position. This is a great exercise for sciatica; really good. It starts to open up the areas of the sacraliatic joint, and the surrounding deep rotating muscles really good. And then I just release the strap, lower down my leg, straighten my leg, and do the other one. It’s so easy to do this exercise. Its hassle free, it doesn’t require much space, and you can do this in the privacy of your home. What’s more this exercise relieves lower back pain, upper back pain, neck pain, all sorts of back pains fast. Try it, and see for yourself. To get the free video of today’s featured exercise visit http://www.backpainreliefworkshop.com. Register, and grab the video, and all the other videos absolutely free, no hidden charges whatsoever. What are you waiting for? Grab one now, and take your first step to a newer, healthier you.
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