Low Back Warmup Quick Review

Platform Stretches Knee to Chest Sit and Twist
Roll on the Back
Inhale Relax
Exhale Press Down
Repeat 10 times
Inhale Relax
Exhale Press Knee to Chest
Repeat 10 Times
Sit up, flat surface
Twist to Left, Inhaling to left, Exhaling to right
Twist to right, Inhaling to right, Exhaling to left
Repeat 2-3 times

Low Back Warm up

The low back is a crucial connection of many parts in the body. This gentle warm up begins to stretch and coordinate the movement of the low back, pelvis, and surrounding areas. Please do this gently, first thing in the morning each day. This is not vigorous exercise -- it should be a series of gentle movements. This warms up the inward to outward muscles in this area.

  • Platform stretches
  • Waking up, roll over onto your back. Inhale and relax completely all muscles -- imagine the muscles falling off the bones. As you exhale begin a platform press on the right downward keeping the toes pointed upward like being on an imaginary platform. Repeat on the left. Repeat both 10 times.

  • Knee to Chest Stretches
  • Continuing on the back. Inhale and relax completely all muscles -- imagine the muscles falling off the bones. As you exhale bring the right knee to the chest grasping with both hands on the knee or leg. Repeat on the left. Repeat both 10 times.

  • Sit and Twist
  • Sit up on a flat surface and place the right foot on the other side of the left knee while turning the body to face left. The palms should be placed downward on either side of the right foot with the fingers pointing outward. Inhale looking left with a relaxed stretch. Exhale looking right with a relaxed stretch. Repeat on the right side. Repeat both 2 to 3 times. This may be done by turning the body to the opposite side from the foot which is a greater twist if more of a stretch is needed.

    Developed by David Scott as taught by Mike Patterson to recover the body from low back strain in the traditional Hsing I Chuan arts as taught by Master Hsu Hong Chi in Taiwan.

    2009 David Scott -- All rights Reserved