The year of 30-day challenges continues!
Ready for challenge # 2 – from 1/31 – 3/1 – daily stretching.
This is a goal I’ve had for about a year, but haven’t executed very well. I’ve had a couple of bouts of lower back pain – full-on sciatica in July 2020 sent me to urgent care on the 4th of July. Whew – that was awful!
Recurring lower back pain in Feb 22 sent me back to the doctor and chiropractor. The doctor’s advice was to start working out (I think she meant, “get in shape”). I met with a personal trainer for several months, who helped me strengthen my lower back. She also provided suggestions for daily stretches, but I haven’t followed through very well. I’ll post my stretch routine tomorrow.
My plan is to stretch first thing in the morning. And maybe a few more in the mid-afternoon for a pickup.
2/2/23 – Day 3 of “Stretch Daily” challenge. So far so good – have stretched each day (ok, its only day 3 technically). Here is my list of daily stretches. These focus on building lower back and core mobility so I may try to add a few more stretches as this challenge goes on.
- 10 side to side swings – arms shoulder level
- 10 knee ups (or knee highs)
- 10 Bird Dogs
- 10 Supermans
- 10 Cat-Cow Stretch
- 10 Dead Bugs
- 10 Glute Bridges
That’s it.
Benefits of stretching….
- Improved circulation due to better blood flow
- Stress relief from stretching tight and/or tense muscles
- Reduced muscle and joint stiffness
- Helps maintain proper posture
- Increased Flexibility
- Increased Range of Motion
- Good mid-day pick-me-up
- Releases endorphins which help improve mood
- Stretching before bed can help with sleep
- Decreases your injury risk