Sebastian Brosche · 5 min · 675 words
Previously titled: Video 18 Side Stretches I don't have time for yoga
Side stretches. This can actually be really nice for lower back pain to help lower back pain out. So start on your hands and knees. Move through cat cow.
Start by arching the spine to the ground, rounding it to the ceiling. It's nice to start with that. Notice how it feels. Now side stretches.
Through the torso, right side, left side. We're just loosening everything up and checking in. Lastly, create big circles with the spine. I call them barrel rolls.
So big circles one way. So arch the spine to the ground, left side towards the ceiling, and then the right side. That was one circle. And approximately your last one.
Other way. This is just to loosen everything up and make sure that the neck join the party too. So don't keep the neck tense. Let it join the party.
Allow it to move. Okay. Come to center. Bring your right hand in front of your left, palm up, lower the right shoulder towards the ground.
So notice where you feel that through the side body. You're just getting everything loosened up. Come to center. Other side, left hand in front of the right, palm up, lower down.
Come to center and find your way to a sit for just a minute. Right foot, right hand on the ground. Reach the left arm up, overhead. And if you want, you can turn towards the ceiling a little bit.
That can be nice too. You don't have to, but just notice the difference between facing the camera or facing, I guess, the screen. I'm the one looking at the camera. Face up.
Other side, left hand on the ground. Reach the right arm up. Make yourself tall and then overhead. You can either stay exactly here or look towards the ceiling.
Just adds a different element to it. Adds an opening. Side to side. Side to side, rinsing that out.
And the reason why side stretches help back pain is the QL, quadratus labrorum, if I say that correctly, is attached to the lower back. So it's through the sides and up the back and that will get really sore and tired when we're always leaning forward in jiu-jitsu or on the computer, car, couch, all that stuff. So back to your hands and knees. Right foot up for low lunge.
Now this time, reach the left arm up and overhead. So you should be pushing your left foot into the ground. The right knee, obviously, will be down. But engaging your left glute and pushing it forward and then finding that side stretch.
Come to center. Hands and knees for a minute. And other side. So left foot to the outside left hand.
Up for the low lunge. Reach the right arm up. Make yourself tall. Then overhead.
So pushing the right foot into the ground, engaging the right glute, pushing that right hip forward and then reaching towards that left side. Come to center. On your hands and knees and lower all the way down for Sphinx. So what we've done today is reverse a lot of what we do in jiu-jitsu with the elbows beside us.
Elbows in tight, arms in tight. We've reversed that. And this is like the catalyst to jiu-jitsu. There's lots of things that are good for jiu-jitsu.
This is one thing that really, really helps because it's so specific. Jiu-jitsu is movement. This is movement. And it teaches focus, breathing and is the exact balance of what we need for jiu-jitsu.
Jiu-jitsu tights and tightens us up. This loosens us up. So hips to heels for turtle. And not only does this loosen us, it allows us to focus on body awareness, where the body is in space, on breathing.
And just so there's injuries reconnecting the mind to the body too. To that injured area. All right. All of these are my favorite classes, but this one especially.
Those side stretches. It's so nice. Thank you for joining me. I'll see you next time.
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