21/04/2026
1. The Cat-Cow (Spinal Mobilization)
This is the gold standard for gently moving the spinal segments and "waking up" the nervous system.
How to do it: Start on all fours. As you inhale, drop your belly and look up (Cow). As you exhale, round your spine toward the ceiling and tuck your chin (Cat).
Why it works: It promotes the flow of synovial fluid between the vertebrae, which helps "lubricate" the joints.
Focus on moving one vertebra at a time, like a wave.
2. The Figure-4 Stretch (Piriformis/Glute Release)
Often, "low back pain" is actually coming from tight glutes and the piriformis muscle pulling on the pelvis.
How to do it: Lie on your back with knees bent. Cross your right ankle over your left knee. Reach through and pull your left thigh toward your chest. Hold for 30 seconds and swap.
Why it works: It decompresses the sacroiliac (SI) joint area and releases the deep rotators of the hip.
Keep your tailbone pressed toward the floor rather than curling it up to get a deeper stretch.
3. Knee-to-Chest (Lumbar Decompression)
This is a simple but effective way to neutralize the spine, especially after a long day of sitting or standing.
How to do it: Lie on your back and pull both knees into your chest, hugging them gently. You can stay still or gently rock side-to-side to massage the lower back.
Why it works: It gently stretches the paraspinal muscles and opens up the facet joints in the lower back.
Take deep diaphragmatic breaths here. Expanding your belly against your thighs helps "massage" the low back from the inside out.
Grab your next appointment here:
📍 Find us on Main St
📞 Call to Book: (07) 5445 9473
