Your sacrum is the triangular-shaped bone located at the lowest part of your spine, and it extends down into your tailbone. Many people experience pain in their sacral area because of extended periods of sitting. When muscles are held in one position for long periods, they become tighter and tighter, continuing to contract, even when you don't need them to anymore. Performing stretches for your sacrum, can increase flexibility, range of motion and ease your pain.
Lie on your back with your feet flat on the floor. Bring your feet up off the floor and bring your knees to your chest. Relax your body and gently rock your legs back and forth to the left and right. This motion massages and stretches the sacrum area, alleviating pain. You can also do a different variation of this stretch by crossing your left leg over your right and continuing to rock back and forth. Then switch sides.
To start, get into the "cow" position. Get on your hands and knees with your hands placed below your shoulders and your knees directly below your hips. Let your belly droop to the floor, while lifting your hips up. Next, move into "cat" pose. Bring your chin to your chest and arch your back. Slowly move back and forth between cat and cow poses to loosen up your back.
Knee to Chest
Start by laying on your back with your knees bent and feet flat on the floor. Grab your right knee and draw it into your chest. Hold for 20 to 30 seconds then bring it back to the starting position. Repeat with your left leg.
Kneel down on the floor and touch your your big toes together. Then, sit back onto your heels and position your knees so they are hip-width distance apart. Bring your torso down between your thighs. Extend your arms back, laying your hands down with your palms up. Rest your forehead on the floor and let the front of your shoulders fall towards the floor. Rest in this pose for 30 to 60 seconds.
- Fitness: The Complete Guide; Frederick C. Hatfield
- Spine-Health: Sacrum (Sacral Region): Peter F. Ullrich, Jr., MD
- Stockbyte/Stockbyte/Getty Images
This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or JillianMichaels.com.