In this first section we're going to focus upon exercises and strategies that loosen and create flexibility among the muscles, ligaments and tendons of our lumbar region and those supporting regions. Some of these stretches have the ability to realign the spine, sacrum and pelvis regions simply because they relieve imbalances amongst those muscle groups supporting these regions that start with some breathing stretches. The thumbs up, push down, is pushed out, breathe in his arms come up. This loosens stretches and lengthens the trapezius, the rhomboids the lats. Here we're lifting the heels as we bring their arms out. This helps balance the pelvis.

Reaching out to those lifted tell us in the pelvis. So lift up and invented the hips, this length and stretches and loosens the muscles of the adjustment stresses. The erectors find a the glutes and the supporting ligaments and tendons of the pelvis. There's the same stretch but from the ground. There's a one arm raise the stretches the obliques lengthening free one penny. comes up, breathe out easily.

Come back to balance. There's a alternating shoulder raise. This loosens the trapezius as well as the records easily is a shoulder dipping roll. This stretches the rhomboid minor and this aratus lengthening, loosening up switching low forward breathing easily. See how far back the roll is just be comfortable, not too far. Here is A hip twist arm swing, rotating around the back.

Just let the arms completely relax as they flow around the back, right to bring them over to the obliques. This is great for their beliefs By the way, as well as just about every muscle of the back the pelvis. Let's wind this down slowly as we move into a side to side pelvis, stretch, this relax. Not too much. Twist to comfort zone. Now we're going to start rotating can see the in and out back and forth rotation.

This is great for balanced you know there's ligaments and tendons of the pelvis as well as the supporting directors and brown boys. salary switching is sort of like the hula hoop slow and more focused. Now it's a stretch up into rotation from the top. This loosens stretches and lengthens the obliques. abdominals. This means switch back to action.

Here is the famous downward dog known among the Hatha Yoga circles. It's a great stretch for the glutes and the hamstrings, as well as the pelvis, the erectors find these rhomboids the lads just about everything along that line. Now And then that to me is slightly coming down to the ground. A little bit of arch at the Bat not much. And I think the real full cat pose right now. Here is the same downward dog.

This is without his much hamstring stretch. She's raising her heels again, Google pressure off the hamstrings. Let's go into the starter stretch. This helps balance the pelvic region as well as the erectors and it's a good hamstring and glute stretch. The gluteus medius Maximus minimus are supported by the piriformis superior Jim Ellis has They support the pelvic region and the sacral region. Our arching into this stretch is a cat pool stretch is helps loosen and lengthen the lats traps as well as the sacral iliac.

Area, the pelvis. Here Virginia goes into a modified cat pool, lengthening the back stretch. This is an excellent stretch for loosening and lengthening the entire spine as well. Just pull lightly with the hands just to give it length. Notice how the arms are stretched completely straight. This is a cat and camel stretch.

This is incredible for the sequel iliac leakin, as well as the lower lumbars All those tiny ligaments and tendons connected to in between a spinal River. Notice how she's bringing the head down as the upper back brought up the students comfortably there is a back line need pull up. This is a very important stretch for loosening and lengthening erectors as well as the pelvic region. Here is a pelvic tilt. This is also a critical stretch for loosening and lengthening and balancing the pelvic region along with the sacral iliac joint and the lower lumbar region. Same stretch with the hips brought up a little bit further.

Do this as the balance increases. Be careful when the lower back is sore with this exercise. It is a very important there she's rotating a little bit. Here's her client stretch. This is critical for the sacrum and the sacroiliac joint. Now we're going to do an alternating leg, supine twist.

This is also important for the sacrum. It's loosening, lengthening, and stretching those supporting muscles and ligaments. pelvic region. Here's a double leg supine twist. This helps to also balance and lengthen the hip region along with the sacral region. Notice for alternating and is brought up in the thigh.

Here's a seated, alternating, supine twist. Notice how it is being brought back towards and into the twist. The arm is brought on the outside. Here's the same sort of twist but with the elbow being brought to the knee in the hand. There's some lengthens this stretch as well as loosens. Here's the standing alternating supply and with this is a little bit more Difficult to do and should be considered more of an advanced stretch.

There's a race starter stretch. Great for balancing the pelvic region as well as stretching the thighs and hamstrings. The leg muscles are critical to the balance and the support of the lower back. There's a starter stretch with the neck and the back, arch the bid. Notice that the thighs are in control here, the hands are at the knees. This next stretch is very important as it lengthens the entire spine as well as loosens stretches in length The various muscles that are supporting the spine.

We call this the chair pool. Although this isn't the chair, the idea is that the hips are in line with the feet and the back is straight. And the here's a chair and the chair is being pulled out his how not to do this stretch. Notice how her back is rounded. And that's not correct. You want to bring the legs back enough, you're gonna walk the legs back to where they're in line with the hips so that the back can be brought in straight line with the hands.

Here's another important spine lengthening and shoe size from the chin up bar. This is just to hang. And in this case, the nice product is the bar isn't Pulling up. The hang is just easy. No work just fine being pulled by arms. Here's a twist added to loosen the obliques as well as Don't be afraid of adding a twist in each of these exercises.

But be careful to maintain control stay within threshold and maintain balance throughout the stretch for example, the limits of balance and you can see here is a good stretch to watch the balance issue. Back health is all about balance, balance and control. ingredients to the healthy limber band