00:00This doesn't stretch the spine and can even be dangerous, making your back seize up and making
00:05a lumbar disc herniation worse. In this video, I'm going to teach you how to safely stretch your
00:11spine at home in an easy way, especially if you have a herniated disc or lumbar osteoarthritis.
00:18And best of all, you'll see that you don't need to be young, thin, or very flexible to do this
00:24stretch and relax your spine. When we try to touch our feet with our knees straight,
00:32we're stretching the muscles in the back of our legs and putting strain on the spine.
00:38Actually, this type of stretch is only safe for your spine in one situation,
00:43when you can lean forward and your spine is almost straight.
00:49But almost no one can do that. Most people do it like this.
00:55And actually, the more your spine arches, the more dangerous it is for you.
01:03Now, I'm going to show you the real stretch for the spine. I'll even do more.
01:09I'm going to teach this exercise step by step so it's safe and anyone can do it without strain.
01:17The secret here is not to try to stretch too much. The stretch should feel like that sensation
01:23of stretching when you wake up in the morning. When you wake up and stretch, you feel that you're
01:29stretching, but it's a pleasant stretch. Don't force it. It doesn't hurt. It's pleasant.
01:36It feels good. Okay? So focus on that sensation. Start by sitting more on the edge of the chair.
01:44Try to sit with your butt sticking out a bit more. Feet flat on the floor. Spread your feet.
01:51Spread your knees. You're going to lean forward, relaxing. Relax with the help of your arms. Okay?
01:57Remember, don't force it. Let's go. Exhale.
02:04Lean forward. Rest your elbows. Exhale.
02:10You're going to go down until you feel that stretch in your spine. Okay? Hold your ankle.
02:19Hold your foot. If you can, reach all the way to the floor and just relax.
02:28If your head is lifted and your chin is jutting forward, try to relax.
02:34If you're having trouble, you can do it like this. Look. Nod your head yes along with your breathing.
02:40Look. Breathe in. Breathe out and relax your head.
02:46You will stay focused in this position, stretching your spine, breathing slowly and relaxed
02:54for 30 seconds to one minute.
02:57Then you will get up slowly. Also, with the help of your hands, look.
03:03Hold your foot or ankle.
03:06Rest your elbow on your knee and get up slowly at your own pace.
03:10And here, try to straighten your spine as if you were stacking your spine from the bottom all the way
03:18up.
03:19See? Then, take a relaxed breath and tell me what you felt.
03:27Oh, that's so good.
03:29And to help your back even more, I'm going to teach you the four movements I do before bed
03:34to get my back ready for sleep so I don't wake up stiff.
03:38You just need to click here on the screen.
03:40And if I was able to help you today, remember to share this video with someone who's in pain
03:46or has a back problem.
03:48That's all I ask.
03:49Help this video reach the people who need it.
03:52That's it for now.
03:54Take care and see you next time.
