Lengthening along the Spine

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Using gravity, this exercise gently lengthens the spine over 5 minutes. Lengthening of the spine (lumbar traction) has been used in physiotherapy over the past 50 years to ease back pain. In this exercise, the level of traction is very gentle using the natural force of gravity, however over a course of 5 minutes the lengthening can be highly beneficial and relaxing.

What You'll Need

  • A good sofa or chair

What You'll Do

  • Find a place, it might be a sofa or a tall chair, to comfortably and safely support your pelvis, whilst your torso can hang freely.
  • You want to be supported by the front of the pelvis (at the ASIS, the two boney areas at the sides), and to find a comfortable position where you can relax.

Tips & Warnings

  • An alternative version of this exercise is done in a yoga/aerial dance studio where you can hang supported by the silks cocoon. Hands on or off the floor?? Hands off the floor and hanging freely gives increased hang. Hands resting on the floor can bring a sense of safety and stability. If you experience any pain during this exercise, please seek advice from your physical therapist, physiotherapist or doctor. An article on lumbar traction: https://www.physio-pedia.com/Lumbar_Traction
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