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nytimes.com - Rest Better With Light Exercises - The New York Times

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Come down on your back and place two tennis or massage balls in between your shoulder blades at the top of your spine. (Tip: Using two massage balls in a carrier sack or two tennis balls inside a sock will keep them from rolling away.) Keep your knees bent and feet on the floor. Rest your head on the floor and take your arms out to your sides like cactus arms. Take three to five breaths here. Then, give yourself a hug crossing right arm over left and switch, crossing left arm over right. Repeat these bear hugs a few times. Then, take your arms back out into the cactus shape. Inhale and slowly extend your arms overhead. Exhale and bring the elbows into your waist. Repeat three to five times, trying to keep the arms on the floor throughout the movement. Lift your hips and roll the balls down your spine a few inches and repeat. Keep rolling the balls down your back and repeating the bear hugs and snow angels until you get to the mid-back (where a bra strap or heart rate monitor would be).

Figure-Four Stretch

This stretch, also known as “supine pigeon” in yoga, opens up the hips, relieves pressure in the lower back and counteracts too much sitting and poor posture. Lie on your back with your knees bent and feet on the floor. Cross your right foot over your left thigh, just above your knee. Stay here, or hold onto the back of your left thigh and gently pull both legs toward you. Flex both feet, and keep your left foot at knee height or higher. Hold for five to 10 breaths and switch sides.

Knee to Chest to Spinal Twist

This combination move stretches the hips and lower back. Stretch out your legs and slide them together. Pull your right knee into your chest clasping your fingers around your right shin and gently hug your knee in to stretch your low back and hips. Hold for three breaths. Release your knee and send it across the left leg for a gentle spinal twist. Turn your gaze to the right. Hold for five to 10 breaths and switch sides.

Legs Up the Wall

This yoga posture stretches the hamstrings, relieves lower back tension and can help reduce any swelling or cramps that may have built up from sitting or standing for extended periods. Sit with one hip next to a wall. Swing your legs up parallel to the wall as you lean back and rest your upper body on the ground, forming an L shape. If your hamstrings are tight, scoot your hips back a few inches from the wall or put a slight bend in your knees. For added support, you can also place a folded blanket or bolster beneath your low back. This will lift your butt off the ground slightly. Take your right index finger to your nose and gently close the right nostril. Take five to 10 slow breaths in and out through just the left nostril, which lowers blood pressure, body temperature and anxiety. Release the hand and breathe slowly and deeply through both nostrils. Then, press the feet into the wall, lift the hips slightly, and roll to one side. Stay on your side for a few breaths, taking your time to come out of the pose.

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