Remember when the spring equinox happened, and we were all ready for spring to come? Then, you saw more snow in the forecast? Although spring is around the corner, you may still need help with warming up your muscles, and in particular, your back and back body to prepare for spring activities. Before you go for a hike up to Mt. Tabor, cycle along the Willamette, create the most epic garden, I highly recommend a dynamic back stretch to warm up your muscles before your spring ahead.
Whether you prefer to warm up before or after exercise, this springtime Qigong (physical exercises with breath) routine can be a wonderful addition as you move from the stiff cold of winter into cool gusts of spring air. This dynamic stretch gently increases strength and mobility in the back body, including the hamstrings, low back, upper back, shoulders and arms.
First, stand with your feet apart and firmly planted on the ground. Yes, get ready to act like a well-rooted tree with strong and pliable limbs, trust me, your body will thank you for it.
Next, breathe in, and then, as you breathe out, allow your head to look down towards your feet. With hands clasped, allow your arms to stretch down in front of your legs, knuckles facing the ground.
For the next movement, breathe in, and then, as you breathe out, with hands still clasped, reach your arms and your back to 90 degrees parallel to the ground, 90-ish degrees, palms facing away from your body.
Last but not least, stretch your arms and shoulders. Breathe in, and then, as you breathe out, with hands still clasped, reach your arms overhead, palms facing towards the sky.
(*If your back body feels strained in any way, deeply bend your knees and limit the extent of your stretch.)
Repeat these steps three times to gain more strength and flexibility. Dynamic stretches allow for healthy and mindful movement as you step outside into spring.
