Give your back some love with Mariana’s stretch!

For December, Touch Tuina co-founder Mariana Arando demonstrates our stretch of the month. The Lumbar Stretch is a fantastic stretch to open up the vertebrae in the lumbar area.

This stretch can be carried out using a foam roller, but if you don’t have a foam roller, don’t worry! Mariana shows you a great at-home substitute.

Read on to discover how to do this easy stretch of the month at home…

How to Do the Lumbar Stretch

Prepare Your Equipment – First find a firm bottle (e.g., an empty wine bottle or strong glass bottle).

Wrap the bottle securely in a thick towel to create a cushioned lumbar roll.

Setting Up – Sit yourself down on a flat, firm surface, such as the floor. For optional comfort, you can first lay down a yoga mat.

Place the wrapped bottle under the lowest part of your lumbar spine.

Lower Lumbar Stretch – Gently lay yourself down so that your lower back places itself over the roll.

Once you’re laid down comfortably, relax your hips and abdomen.

Take several slow, deep breaths and allow your body to sink into the stretch.

Expect a slight pull or tightness in the front of your body as it stretches out.

Moving Up the Spine – After stretching the lowest section, reposition the roll slightly higher.

Method A: Lift your hips and manually move the bottle up a small amount, then carefully place your body back onto the roll.

Method B: Sit back up, move the bottle back slightly (upwards towards your head) and gently repeat the process.

Repeat this in small increments up the lumbar region.

What Are the Benefits of the Lumbar Stretch?

The benefits of this stretch of the month are not super shocking! The Lumbar Stretch is great for improving mobility and range of motion, helping to prevent and soothe back pain, and reducing tension buildup in your lower back.

Mariana is available for appointments at the Kentish Town and York clinics, and has many more stretches up her sleeve! The beauty of booking an appointment with Mariana is that she, just like all our practitioners, can give you stretches and exercises tailored to your personal needs.

To see previous stretch of the month features, visit our Instagram and TikTok – don’t forget to save them for later!