Align your spine, day 15: Reduce stiffness in your lower back

Thoracic Spine Rotation helps improve mobility in your torso.

TODAY'S CHALLENGE Reduce stiffness in your lower back Every morning this week, do the following Mobility Routine, then do the challenge for the rest of the day: 2 minutes Child's Pose 1 minute Cat-Cow 1 minute Chest and Hip Opener 1 minute Thoracic Spine Rotation   Mobility Routine Child's Pose Cat-Cow Chest- and Hip-Opening Stretch How to do it: Start on one knee with your opposite foot planted in front of you. Make sure your legs are far enough apart that your back leg can be lengthened while your front knee remains stacked directly over your ankle. Place your hands on your front knee and tuck your tailbone slightly toward the floor in order to activate your glutes. When you're ready to begin, release the hip of your back leg forward and down toward the floor. Clasp your hands behind your back and reach your arms down toward the back of your back knee, keeping your arms as straight as possible. Lift your heart to open your chest. Hold for 3-5 breaths. Repeat on the opposite side.   At night, spend 5 minutes doing the Thoracic Spine Rotation exercise. This pose helps improve mobility in your torso and reduces stiffness in the mid-to-lower back. Thoracic Spine Rotation How to do it: Start lying on your side with your legs bent at the knee at a 90-degree angle. Extend your arms out to the sides.  Lift the arm opposite the side your knees are resting on and bring it up and around your body to rest on top of the other arm.  Return your arm to the starting position and repeat for 5-10 breaths. Let your breathing sink you further into the stretch as you actively reach your arm up and over. Switch sides and repeat.   Until tomorrow, The Healthline Team Follow us View in browser   To see all newsletters, click here.   Our services, content, and products are for informational purposes only. Healthline Media does not provide medical advice, diagnosis, or treatment. See additional disclaimer information.   Privacy Policy  |  Unsubscribe    © 2020 Healthline Media 660 Third Street, 2nd Floor, San Francisco, CA 94107