Try This After A Long Walk

This is a great position to put yourself in after a really long day of walking.

Simple prop under the pelvis for lower back tension release

Or mid walk. Or in preparation for a walk.

If you suffer from an aching lower back during a walk or if lower back tension is something familiar to you, try this passive release technique.

This position has allows gravity to do the work.

No need to force or rush the process.

Pay attention to the movement of your breath.

Try it for 2 minutes the first time you do it.

If you’re enjoying the process, increase that to 5 or 10 minutes.

Avoid coming out of it quickly.

The beauty of this is in the waiting.

Allowing the soft tissues of the lower back to respond gradually to the gentle traction applied by the position in combination with gravity.

Use a rolled up blanket or towel

You can use anything you have to hand that is similar to a yoga block or half dome:

• rolled up towel

• books stacked up

• folded blanket

• sleeping bag

• yoga bolster

• rolled up coat

The higher the props the stronger the stretch.

**if you don’t have loads of props, even a low height item will have an effect.

This is a surprising position if you give it some time and attention.

When you need to come out of it, press into your feet, lift the pelvis off the props and SLOWLY lay the body back down into the ground, TRACKING THE SENSATION AS YOU GO.

Appreciate the sensation of contact with the floor and any new sense of suppleness or space in the lower back area.

Try this pre and post walk for better alignment, less hip flexor dominance and more power to the hips and legs!

Slightly higher props create a stronger stretch

For a guided recording of this simple, deeply therapeutic and restorative stretch, check out GUIDED ILIACUS RELEASE in the Bodyspace Movement Library.

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Happy walking! 🚶‍♀️ 🚶‍♂️