autostretching0224

THE LOWER BACK 3.

Yourdifficulty is:	Bending forward while turning right and bending sideways to the right just above waist level. CAUTION: If you overdo this exercise, or do it wrong, you may injure your back!
Tight Muscles:	Muscles that tum lower back and bend it backward and sideways.
Equipment:	Chair or stool; smali cushion or folded towel.
Starting Position:	Sit on chair corner; bend slightly forward, legs wide apart on either side of chair leg, cushion under left buttock and thigh (this bends lower back to the left), weight equal on both buttocks. Let right shoulderdown. Bend sideways to the right and tum to the right at waist level. The lowest pan of your back is now bent sideways to the left; this makes exercise morę effcctive at waist level, as this part of your back can’t turn in the same direction as the stretch. Now reach between legs and grasp chair leg with left hand; let right arm hang free.
Stretching:	1.    Look down, backward and to the right. Exhale, bend forward and slightly to the right while turning right at waist level, so that stretch is felt there. 2.    Retain grip. Inhale and try to puli left shoulder up and backward againsi resistance of left arm and hand; hołd for 5 seconds. 3.    Relax. Look down, backward and to the right; exhale. Bend forward and to the right while turning right at waist level; move right shoulder forward and down, aiding slightly with puli of left arm. to limit - maybe a little bit morę. 4.    Repeat until you feel you can stretch no further and muscles feei tight. Hołd this finał stretch from 15 seconds to a minutę or morę.
Stimulation:	1.    Retain left-hand grip; look down and backward to the right. 2.    Exhale; let right shoulder down, bend forward and to the right while turning right at waist Ievel, to limit. 3.    Rcsist that movement with left arm and hand. 4.    Hołd position a few seconds.
Common Errors:	*    Weight not equal on both buttocks, so that lower back is not bent sideways to the left. *    Upper body leans forward. *    Too much force used. *    Fect slide on floor.
Notes:	1.    This exercise can injure your back if used carelessly. Tense muscles genlly, using little force. 2.    Use this exerci.se only to limber up at waist level-and then only as recommcnded by doctor or therapist.
Normal Mobility:	You should be able to bend and turn easily at waist level.

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