autostretching0236

THE LOWER BACK 7 B.

Yourdifficulty is:	Bending backward while turning right and bending sideways to the left at waist Ievel. Sitting down. back arched.
Tight Muscles:	Muscles that bend back forward and sideways, and tum it. at waist level.
Equipment:	Chair or stool; smali cushion or folded towel.
Starting Position:	Sit on chair corner, back arched, legs wide apart on either side of chair leg, cushion under right buttock (this bends lower back to the right so that it can't tum right). Grip under seat with left hand, just inside right thigh. Let right arm hang free.
Stretching:	1.    Look up. backward and to the right. Exhale; bend to the left and tum right at waist level, so that stretch is felt there. Aid movement with puli of left hand. 2.    Look to the left; inhale and try to puli left shoulder backward against resistance of left hand and arm; hołd for 5 seconds. 3.    Relax. Look up, backward and to the right; exhale. Bend to the left and tum right to limit - maybe a little bit morę. Aid movement with puli of left hand. 4.    Rcpeat until you feel you can stretch no further and muscles feel tight. Hołd this finał stretch from 15 seconds to a minutę or morę.
Stimulation:	1.    Retain position and grip; look up, backward and to the right. 2.    Exhale; arch back. Bend to the left and tum to the right to limit. 3.    Rcsist that movement with left arm and hand. 4.    Hołd position a fcw seconds.
Common Errors:	*    Lower back not arched enough. *    Weighl not cqual on both buttocks. so that lower back is not beru sideways to the right. *    Too much forcc used.
Notę:	Stretch should be felt at waist lcvcl. If you feel pain ordiscomfort in back. down either leg. or elsewhere. stop stretching immediately.
Normal Mobility:	While bending backward and to the left, you should be ablc to turn your shoulders to the right until they are almost at a right anglc to your pelvis.

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