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A Zenbody practice · Nº 29

Standing lower back

For the middle of the work day. A few minutes for your lower back, on your feet.

7 movements · about 4 minutes · standing · no equipment

The sequence

1
Hip Circles
30s
2
Standing Side Bend
30s left
3
Standing Side Bend
30s right
4
Standing Cat-Cow
30s
5
Upward Salute
30s
6
Standing Side Bend
45s* left
7
Standing Side Bend
45s* right

The movements

Hip Circles, standing position

Hip Circles

30s

Hands on hips. Big slow circles.

  1. Stand with your feet a little wider than your hips, hands on your hips.
  2. Push your hips out to one side.
  3. Sweep them in a big, slow circle: side, back, side, front.
  4. Reverse the direction halfway through.

Easier: Keep the circles small until the hips warm up. One hand on a wall if your balance wobbles.

Standing Side Bend, standing position

Standing Side Bend

30s each side

Reach up and over. Long, not far.

  1. Stand tall, feet about hip width apart.
  2. Reach one arm overhead, the other hand resting on your hip.
  3. Lean up and over to the side until the whole flank feels long.
  4. Keep both feet heavy and your chest facing forward.
Where you feel itSide of the waistAlong the ribs

Easier: Slide the lower hand down your thigh for support. Works seated on a chair, one arm overhead.

Standing Cat-Cow, standing position

Standing Cat-Cow

30s

Hands on your thighs. Round, then arch.

  1. Stand with your feet under your hips, knees soft, hands resting on your thighs.
  2. Breathe out and round your whole back, letting your head drop and your tailbone tuck under.
  3. Breathe in and let your chest lift and your back arch, eyes forward.
  4. Keep moving between the two shapes, one breath for each.

Easier: Hands on a desk or the back of a chair instead of your thighs. Sit forward on a chair and do the same wave, hands on your knees.

Upward Salute, standing position

Upward Salute

30s

Reach tall. Let your ribs lift away from your hips.

  1. Stand with your feet under your hips, arms at your sides.
  2. Sweep both arms out wide and up until they frame your head.
  3. Reach your fingertips toward the ceiling, hands about shoulder-width apart.
  4. Soften your shoulders and let your gaze follow your hands.
Where you feel itSides of the ribsShoulders

Easier: Hands on hips, or elbows bent, if reaching overhead is uncomfortable.

More practices

Chair stretch

From your chair, and nothing that puts weight on you.

about 4 min · 7 movements · chair

Desk reset

Short on purpose. Worth taking more than once a day.

about 3 min · 6 movements · standing

Wrist and forearm release

Loosens the wrists and forearms after time at a keyboard.

about 6 min · 8 movements · standing

All 30 practices

Zenbody

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Standing lower back · 4 min