Body Intelligence – Finding ease for the lower back, 8: the inner massage
by josefine | Jun 6, 2025
This last Micro Pause on the lower back program is a lesson in self compassion. It is also a lesson in giving your self an inner massage, a very practical form of self compassion. Why being kind to yourself matters the most: its all about the nervous system. A common misconception is that muscles become too short and that we need to stretch them out into their full length. Instead, muscles can be contracted or extended, and sometimes they get “stuck” in contraction. Stretching the muscles wont make them longer, what they need is for the nervous system to believe that its safe to extend the muscles. When we do the inner massage, we gently stretch muscles, then release them and in doing so we tell the nervous system that it’s safe to extend the muscles, resulting in greater relaxation.
Spinal waves, lunge and wide legged seat
A Micro Pause where we use the spinal waves to wake up all the connections from the lower upwards, and down into the hip flexors and thighs. Waving with legs wide and waving in a supported lunge.
Wrists with hands on chair
A Micro Pause for your wrists. Builds strength and increases mobility in the wrists. May help prevent RSI. This exercise is done standing with your hands on your chair.
Wrists with arm to the side
A Micro Pause to strengthen your wrists and to help prevent RSI.
