Mini back massage

This stretch is my all-time favorite stretch for my lower back. Because your back is against the floor during this exercise, your back muscles don’t have to work to hold you upright and can now completely relax and let go.
To do this exercise, follow these steps:

1. Lie flat on your back and bring both knees toward your chest, placing your hands under each knee for support.
2. Breathe deeply and slowly rock side to side, feeling the floor against the right and left side of your lower back. This movement should give your lower back a gentle massage. Hug your knees for an extra stretch as you rock side to side.
3. As you rock, hold the stretch for 30 to 60 seconds, depending on your level of comfort.

If for any reason it’s uncomfortable to get to the floor, you can still do this stretch in bed. You won’t feel the massage as strongly, but you will still get a nice gentle stretch for your sore back.
A few do’s and don’ts for this exercise:

• Do breath slowly and rhythmically.
• Do grasp your knees with both hands and pull them into your chest for a deeper stretch.
• Don’t rock your hips so far to each side that you loose your balance. Your knees should only move a few inches in each direction and your hips should never leave the floor.