3 Stretches to relieve low back tension

You do so much everyday as a busy and fit momma !  Workout, take care of the kids & the house, & work.... do you also carry your child on your hip a lot, or stand for long periods of time during the day?.... all that you do is probably giving you tension.  Tight muscles and back soreness can be uncomfortable, but also will slow you down from getting all that you need to accomplished.  To help relieve that tension make time to stretch.  You can take a short stretch break during your child's nap time, when they are content playing by themselves, or at the end of the day.  Try these 3 stretches anytime to relieve that lower back tension:

Forward fold, stand with your feet out wide, reach behind you and lace your finger then straighten your arms and fold forward.  Hold for 30 seconds.   

Side bend. Feet out wide turn one foot to the side and bend that knee then rest your elbow on the knee and bend to the side reaching your other arm as far over your head as possible.  Hold for 30 seconds to a minute, then switch sides.  Great stretch from you hip all the way up.  Relieves the tight area you may get from carrying and holding your child on your hip. 

Twist.  Relieves muscle tension in the low back from being on your feet for long periods of time during the day.  lay on your back with your arms straight out, take one knee in towards your chest and twist slowly the opposite way dropping that knee to the floor. hold for 30 seconds to a minute and slowly return back to center to switch sides.

Rules for stretching:
Never bounce while stretching & never force the stretch
To benefit from a stretch, hold for at least 30 seconds
Take deep slow breathes
If it hurts,  don't do it

Thank you to my friend, Jessica Tobin for modeling these stretches.  Jessica is a Pilates instructor and mom of 2.