Lower Back
39 Stand upright with one foot
in front of the other. Place
hands on lower back and
pull your shoulders back.
Switch forward foot.
Goal: Open up lumbar
spine.
41 Sit down on a hard surface
and pull one knee toward
your chest. Switch legs.
Goal: Stretch your lumbar
spine and lower back..
43 Stand with your feet wide
apart, place hands on one
thigh, and push down.
Switch legs.
Goal: Stretch your hips,
glutes, and lumbar spine.
45 Place one foot on 2’ high
surface, place hands on
your hips, and lean into the
stretched leg, Switch legs.
Goal: Stretch your hips,
glutes, and lumbar spine.
gochirp.com
40 Stand upright with feet
shoulder width apart. Place
hands on lower back and
pull shoulders back.
Goal: Open up lumbar and
lower thoracic spine.
42 Sit down on a hard surface,
cross your legs and use one
hand to pull your torso
across your body. Switch
sizes.
Goal: Promote joint mobility
in your spine.
44 Put one foot in front of the
other, place hands in one
thigh, and push down.
Switch legs.
Goal: Stretch your hips,
glutes, and lumbar spine.
46 Stand uright, clasp one
ankle, and drive your knee
toward the ground. Switch
legs.
Goal: Stretch your hips,
quads, and lumbar spine.
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