autostretching0222

THE LOWER BACK 2.

Your difficulty is:

Tight Muscles: Equipment: Starting Position:

Stretching:

Stimulation:

Common Errors: Notes:

Normal Mobility:

Bending forward while turning and bending to the right at waist level.

CAUTION: If you overdo this exercise, or do it wrong, you may injure your back!

Muscles that tum lower back and bend it backward and sideways.

Chair or stool; smali cushion or folded towel.

Sit on chair, bend slightly forward, cushion under right buttock and thigh (this bends lower back sideways), with lower back bent forward and turned to the right. Grip seat or leg of chair with both hands outside right thigh.

1.    Look down and backward to the right; let right shoulder down. Exhale and bend lower back forward and to the right, while tuming it right, so that stretch is felt in lower back.

2.    Look to the left; inhale. Try to straighten up and turn lower back to the leli against resistance ofarms; hołd for 5 seconds.

3.    Relax. Look down and backward to the right; exhale. Bend lower back forward and to the right while turning it right. Aid movemcnt gentl\ with puli of arms, to limit - maybe a little bit morę.

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

1.    Retain grip; look down and backward to the right.

2.    Exhale; let right shoulder down and bend forward and to the right while turning right to limit.

3.    Resisl that movement with arms, palms against chair seat.

4.    Hołd position a few seconds.

*    Feel slide on floor.

*    Too much forec used.

1.    If you feel pain or discomfort in lower back, down eithcr leg, or anywhere else, stop stretching immediately.

2.    This excrcise is very rarely nceded. It must bc done with great care, as mistakes may injure your back.

While bending forward and to the right, you should be ablc to tum right until your shoulders are almost al a right angle to your pelvis.

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