Pelvis Chair Stretches to Fix Painful Low Back, Hip & Pinched Nerve | Dr. Mandell
Here are a few simple chair stretches you can incorporate into your daily routine:
1. Hip Flexor Stretch
How to: Sit on the edge of a chair with your feet flat on the floor, hip-width apart. Step one leg back, keeping your front knee bent at a 90-degree angle. Lean forward slightly, feeling the stretch in the hip flexor of your back leg.
Hold: For 30 seconds, then switch legs.
2. Pigeon Pose Variation
How to: Sit on the edge of a chair. Bring one leg forward, bending the knee and placing the foot flat on the floor. Extend the other leg behind you, resting the top of your foot on the floor. Gently lean forward, feeling the stretch in your hip and glutes.
Hold: For 30 seconds, then switch legs.
3. Seated Spinal Twist
How to: Sit upright on a chair with your feet flat on the floor. Place your left hand on your right knee and gently twist your torso to the right. Use your right hand to support your back.
Hold: For 30 seconds, then switch sides.
4. Cat-Cow Pose
How to: Sit on a chair with your hands on your knees. Round your back and draw your chin towards your chest (cat pose). Then, arch your back and lift your head towards the ceiling (cow pose).
Repeat: 10-15 times.
Remember: Always listen to your body and avoid pushing yourself to the point of pain. If you have any underlying health conditions, consult with a healthcare professional before starting