Childs pose with lateral flexion (Mobility)

What you should feel?? When performed correctly, you will feel a stretch in the lower back and also in the sides of the trunk. Depending on your body and tightness, you will feel slightly different areas to another person.

Instructions:

Start in a kneeling position
Keeping arms straight, bend knees and sit back with your buttocks on your heel
Gentle move to one side, opening up the opposite side of your torso to stretch
Continue slowly to the opposite side and hold
If you need, you can have breaks in between and then recommence
This exercise should not cause an increase in symptoms
Continue for the agreed amount of sets and reps

Main muscles targeted:

Spine
Muscles of the torso and shoulders

Main benefits:

This exercise is a great way to stretch the side of your torso in a supported manner. It will also help with the lateral flexion of your spine without putting any pressure on your spinal discs. This can be a good way to avoid injury or exacerbation to the spine whilst it is repairing from an injury. As always go slow and use your own judgement as to how far you should push it.