The Phoenix Stretch is a great exercise for low back pain due to tight low back muscles and hamstrings. A classic martial art exercise, the Phoenix Stretch promotes flexibility and correct body alignment. For generations, this simple exercise has been a component of many Nei Gong routines that preserve and promote health.

The Phoenix Stretch:

1)  Start with the heels together and arms at your sides.

2)  Clasp your hands lightly behind you, one hand gently holding the other wrist.

3)  Simultaneously turn the right foot 45 degrees to the right and extend the left leg in front, placing the left heel on the ground with the toes pointing up (figs. 1 and 2). Make sure the body is erect and balanced.

Fig. 1 and Fig. 2

4)  Exhale and slowly bend forward from the waist, keeping the hips facing forward. Let the chest ‘drop’ towards the knee (figs. 3-5)

Fig. 3, Fig. 4 and Fig. 5

5)  Hold the final position (fig. 6) for three breaths. Slowly inhale and exhale three times, using natural diaphragmatic breathing. Feel the breath fill the lower abdomen and lower back. Feel a widening in the lower back area.

Fig. 6, Fig. 7 and Fig. 8

6)  Inhale and rise slowly (fig. 7). Use the right leg to lift you up, rather than the low back.

7)  Continue to rise until you return to the start position (fig. 8).

8)  Step the left leg back to right so the heels are touching.

9)  Turn the left foot 45 degrees to the left and extend the right leg out in front, placing the heel on the ground with the toes pointing up.

10) Repeat Steps 5 and 6 on the right.

11) Repeat 2-5 times on each leg. Breathe slowly, deeply and continuously throughout the exercise.

Key Points:

  • Do not force the stretch. Slowly increase the range of motion over time.
  • Use the breath to increase the range of motion, relax the muscles and open up the back. Visualize that you are breathing into any area that is tight or restricted.
  • Coordinate the breathing with the movement, exhaling as you lower the body, inhaling as you rise.
  • Initially it may be difficult to do this exercise correctly. Using a stool or bench may help to control the body weight (see fig. 9).
Fig. 9