autostretching0220

THE LOWER BACK 1.

Your difficulty is: Tight Muscles: Eąuipment: Starting Position:

Stretching:

Stimulation:

Common Error: Notes:

Normal Mobility:

Bending the lowest part of your back forward.

Muscles that bend lower back.

Table or bench, edge padded with a pillow or folded towel.

Lie face down on table with pelvis slightly outside padded edge. ::■£* touching floor, knees and hips bent.

1.    Let buttocks sink down toward floor so that stretch is felt in lower hacL. Lift toes from floor if you want extra effect.

2.    Tense muscles as if to arch back; hołd for 5 seconds.

3.    Relax. Tense buttocks and bend knees to lift toes from floor; let buttocis down toward floor to limit - maybe a little bit morę.

4.    Repeat until you feel you can stretch no further and muscles feel tigtc Hołd this finał stretch from 15 seconds to a minutę or morę.

1.    Retain position; tilt pelvis backward by'pulling taił between legs'anć pulling belly up toward navel.

2.    Hołd position a few seconds.

* Pelvis not outside table edge.

1.    For extra effect, do this exercise with knees and hips straight.

2.    Stretch should be felt only far down in lower back. If you feel pair. dt discomfort in lower back, down either leg, or in any other place, snr stretching immediately.

3.    Stretch with care, otherwise this exercise may be bad for any exiscrar injury.

4.    To move effect of stretch further up in back, move pelvis further oi* from table.

When bending forward, you should be able to curve lower back slighrht.

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