There are many exercises that can help with pain. But if movement is a struggle, Rocking and or the Child Pose is a great start.
Get on your hands and knees and make sure that the shoulders are aligned with hands and hips with knees… then you can start rocking back and forth gently by bringing your butt towards your feet little by little at first. Start back about three inches and increase distance on each consecutive rock back til your butt can get near your ankles, feet or floor depending on your pain and flexibility. Once you accomplish this then you can stretch as far back into the child pose. This will serve a dual purpose. One, if it feels good ,keep doing it. 10 reps with 10 second holds. Two, if it feels bad , stop doing it all the way down or stretch apart of the way right before it starts to aggravate or it’s an indication to do an extension based exercise.
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Dr. Louis Angulo
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