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9 Exercises with the Multi-Function Lower Back Bolster

9 Exercises with the MultiFunction Lower Back Bolster
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One of the latest products in the Change Your Energy Shop rounds out its back care offerings of natural wooden massage products. The new Multi-Function Lower Back Bolster is ergonomically curved to support and stimulate the lumbar region of your back. Yet, as its name suggests, it can be used in many more ways to reduce tension and pain from the entire back, pelvis, and feet, which helps to relieve stress, calm the mind, and relax the whole body.

In this sense, its usefulness extends beyond the regular Lower Back Bolster, which mainly targets the lower back. The Multi-Function Lower Back Bolster also has the advantage of being curved to cradle the lumbar area, giving it firm support and adding the ability to rock the body into deeper relaxation. It can also be used on the other side to stretch out the back muscles and spine vertically.

So that you can get the most out of the Multi-Function Lower Back Bolster, we’d like to share with you the many exercises you can do with it, some of which you can also find in the book, Wooden Pillow Exercises for Stiff Neck, Shoulder Pain, Spinal Health, and Relaxation by Body & Brain Yoga Education, also available in the Shop.

We recommend that you do these exercises on a comfortable flat surface, not too hard or soft, such as on the floor on a yoga mat, towel, and/or carpet. Do not do any exercise that is too painful, and always consult a physician before doing any exercise if you have an injury or illness.

Basic Lumbar Exercise
For lower back tension and pain

  1. 1. Lie flat on your back with your knees bent and your feet shoulder-width apart. Slide the Multi-Function Lower Back Bolster under your back behind where your belly button is located. Place it so that the ends of the bolster curve up toward your body. Let the bolster hug your lower back.
  2. 2. Place your arms straight, 45 degrees from your torso, with your palms up.
  3. 3. Relax and focus on your breathing.
  4. 4. Once you feel your waist relax a little, gently rock your hips and waist from side to side until your lower back relaxes further.

  5.  

  6. 5. Then slowly straighten your legs.
  7. 6. Again, gently rock your pelvis from side to side, letting the rest of your body follow without resistance. Feel your whole body relax. Stop after about three minutes.

  8.  

  9. 7. Then bring your arms next to your body. Inhale and move them up, making an arc along the ground with your elbows straight. Rather than your arms touching the floor as they move, keep them at the height of your shoulders. Stop when your arms reach your ears.
  10. 8. Exhale and bring your arms down again in the same way.
  11. 9. Repeat about five times.
  12. 10. Then inhale and bring your arms up above your head again. Stretch your whole body from your fingertips to your toes.
  13. 11. Breathe out and bring your arms down.
  14. 12. Remove the bolster, and relax for a few minutes as you focus on your breathing.


Shoulder and Chest Exercise
For relieving tension in the chest and shoulders, deeper breathing, and stress relief

  1. 1. While lying on the ground with your knees in the air and feet on the floor, place the Multi-Function Lower Back Bolster underneath your seventh vertebra, which is just below your shoulder blades. Let your arms rest a little more than 45 degrees from your torso.


  2. 2. Relax and breathe for a couple of minutes before you straighten your legs. Then let your body relax a little further.


  3. 3. When you are more relaxed, bring your arms up over your head and stretch your whole body.


  4. 4. Exhale and move your arms in an arc parallel to the floor until they are back to the sides of your body. Inhale and move them back along the ground until they extend straight above your head again.

  5.  

  6. 5. Repeat this motion a few times.
  7. 6. Then remove the bolster. With your arms by your sides, breathe comfortably, imagining your tension releasing out of your fingertips.


Pelvis Opening Exercise
For releasing tension in the hips, sacrum, and tailbone

  1. 1. Lying on the ground with your knees in the air and feet on the ground, place the Multi-Function Lower Back Bolster underneath your sacrum. Rest your arms out to the side 45 degrees from your body.


  2. 2. Rock your knees gently from side to side.
  3. 3. Straighten your legs and relax your body, exhaling through your mouth to relieve tension further as you rock gently from side to side.

  4.  

  5. 4. Slowly stop and breathe comfortably for a couple of minutes.
  6. 5. Remove the bolster and breathe for another minute more.


Basic Spine Stretching Exercise
For relieving tension from bad posture or a compressed spine and for deeper breathing

  1. 1. Turn the bolster over so that the highest point is in the middle, making an arch.
  2. 2. While lying on the ground with your knees in the air, place the bolster underneath your spine so that your spine is over the ridge in the center of the bolster. Position it so that one end is at your tailbone while keeping your buttocks on the floor.


  3. 3. Rest and breathe for a minute so that your back muscles and spine relax and stretch.
  4. 4. Move your arms freely above your body to help them relax as well.
  5. 5. Then put your arms at your sides and rock your back gently from side to side.
  6. 6. After a minute, straighten your legs and continue rocking while focusing on your waist and back.

  7.  

  8. 7. Move your arms one or two inches above the ground until they are above your head as you inhale and then return them to next to your torso as you exhale.

  9.  

  10. 8. You can also rock with your feet together on the ground and your knees bent while holding your knees together with a band or belt. Keep your arms out to the side, perpendicular to your body.

  11.  

  12. 9. After a couple of minutes, remove the bolster and lie breathing comfortably, letting your entire body relax.


Advanced Core Strengthening Exercise
For accumulating energy and strengthening postural muscles

  1. 1. With the ridge on the underside of the Multi-Function Lower Back Bolster directly under your spine and one end by your tailbone, relax your back and feel the pressure of the bolster on your muscles.
  2. 2. After a few moments, raise your hands and legs in the air in Sleeping Tiger posture: Make right angles with your hips, knees, ankles, arms and wrists, but keep your elbows straight yet loose. Make sure your hands are directly above your shoulders.
  3. 3. If it is difficult to hold this position or keep your balance, you can place your feet against a wall to help you.


  4. 4. After a few minutes, lower your arms and rest them on your lower abdomen or at your sides. Lower your legs and bring them into a half lotus or cross-legged posture while still lying down. If this is too difficult, simply put your feet on the ground and your knees in the air. Exhale through your mouth as your hips and back relax. Breathe deeply from your abdomen if you can.


  5. 5. Then, move your arms along the ground from your torso to above your head. Keep your arms an inch or two off the ground as you move them. Repeat this motion about five times.

  6.  

  7. 6. Finally, feel your body and breathe for a minute before removing the bolster and relaxing your entire body for a minute or two more.


Side Stretch
For tension and discomfort along the sides of your body

  1. 1. While lying down with your feet on the floor and your knees in the air, place the Multi-Function Lower Back Bolster with the curved arch upward, along your spine, with one end underneath your tailbone. Rest your hands out to the sides at level of your shoulders.
  2. 2. Rock your knees gently from side to side.
  3. 3. Then brace your feet on the floor a little more than shoulder width apart.
  4. 4. Breathe in and bring one knee down toward the center, stretching out your hips and the side of your body.

  5.  

  6. 5. Hold down for three counts, exhale and return. You can also hold it for longer, breathing in and out comfortably.
  7. 6. Repeat the stretch on the other side of your body.


Abdominal Massage
For improved circulation, digestion, and elimination

  1. 1. Lay on your stomach. Put the lower back bolster under you, across your waist, letting it press into your belly without it hitting your pelvic bones or ribs.
  2. 2. Let your arms, head, and neck lie comfortably as you relax.
  3. 3. Rock your hips from side to side to stimulate your abdomen.

  4.  

  5. 4. Then, stretch your arms forward in front of you and look forward with your chin touching the ground.


  6. 5. Inhale and lift your head, neck, and shoulders, and chest if you can, as well as your feet and legs. Feel your abdomen while you breathe out any tension you have.


  7. 6. Exhale and slowly lower your body down. Relax.
  8. 7. Again, raise your arms, legs, head, and shoulders again, this time flexing your wrists and ankles, as you inhale. Hold for a count of three.


  9. 8. Exhale and return.
  10. 9. Relax for a few minutes, resting your arms and head comfortably. 10. Remove the bolster and feel your body for another minute.


Foot Massage
For foot reflexology, tired feet, and overall stress relief

  1. 1. Place the lower back bolster on the ground with its sides curved up.
  2. 2. Using a wall or the back of a chair to hold onto for balance if you need it, stand on the lower back bolster so that the arches of your feet press into it. You can put your feet near the center of the bolster, further toward the ends of the bolster, or hanging off the ends of the bolster to vary the stimulation.
  3. 3. Use the curve of the bolster to rock slowly from side to side, relaxing your hips, back, and neck in the process.



  4. 4. Try the same exercise while pressing your heals, toes, and the balls of your feet onto the bolster.


Meditation Seat
For back and hip support and pain relief while sitting

Sit on the bolster in cross-legged or half lotus posture to aid you in keeping your back straight during meditation.


If you like these exercises and want to try them for yourself with more guidance, get the Multi-Purpose Lower Back Bolster and Wooden Pillow Exercises book together here for 10% off.
Written by Michela Mangiaracina
Michela is passionate about empowering people with positive information so that they can make the best decisions for their lives. For this, she brings together a background as a Brain Education and Body & Brain Yoga practitioner and instructor and study in neurobiology and health communication. Her favorite information to share is the principles and practices promoted by CYE founder Ilchi Lee.
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