autostretching0228

THE LOWER BACK 5.

Yourdifficulty is: Tight Muscles: Eąuipment:

Starting Position:

Stretching:

Stimulation:

Common Errors:

Notes:

Normal Mobility:

Bending backward at waist level.

Muscles that bend lower back forward.

Firm, comfortable surface to lie on. Firm, round cushion, or rolled blanket or large towel.

Lie on your back on floor, knees bent and legs apart, soles of feet resting on floor, cushion raising lower back and pelvis from floor.

1.    Exhale and let pelvis sink down toward floor so that stretch is felt in chest and belly.

2.    Inhale and tense belly muscles without raising pelvis; hołd for 5 seconds.

3.    Relax. Exhale and let pelvis sink further down toward floor to limit-maybe a little bit morę.

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

1.    Exhale.

2.    Arch your back as much as you can.

3.    Hołd position a few seconds.

*    Cushion slides on floor.

*    Pelvis raised.

1.    This is one of the most important back exercises.

2.    Stretch should be felt only in lower back, chest and belly. If you feel pain in your back, down your legs or anywhere else while stretching. then stop immediately.

You should have no difficulty arching your back.

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