autostretching0238

THE LOWER BACK 8 A.

Yourdifficulty is:

Tight Muscles: Eąuipment: Starting Position:

Stretching:

Stimulation:

Common Errors:

Notes:

Normal Mobility:

Bending backward while turning right and bending sideways to the left just above waist level. Lying on your side, lower back bent forward.

Muscles that bend back forward and sideways, and tum it, at waist level.

Firm cushion, rolled blanket or large towel; sandbag or other weight.

Lie on left side with cushion under waist as far down toward pelvis as possible. (This bends lower back so that the lowest part of it bends in an outward curve. Bend at hip so that your lower back is pushed out. Now, this part of your back can’t turn to the right.) Arch upper back; bend to the left by moving left shoulder forward. Take sandbag in right hand, arm pointing straight up toward ceiling. Place left hand on outer side of right thigh.

1.    Look to the right; exhale. Tum upper body to the right, lowering right arm toward floor, so that stretch is felt at waist level. Keep right arm straight out to side and don’t move in shoulder joint.

2.    Look to the left; inhale. Press left arm down against thigh; hołd for 5 seconds.

3.    Look to the right; exhale. Turn upper body to the right, pushing with left arm and lowering right arm toward floor, to limit - maybe a little bit morę.

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

1.    Retain position and grip; look to the right.

2.    Exhale; push with left arm and turn upper body to the right, so that right shoulder turns as far toward floor as possible without movement in shoulder joint.

3.    Hołd position a few seconds.

*    Upper back not arched enough.

*    Upper body not tumed right as right arm is lowered toward floor, so that arm turns at shoulder joint.

1.    Left arm should press against thigh and push to increase turn.

2.    Stretch should be felt at waist level. If you feel pain or discomfort in back, down either leg, or in any other place, stop stretching immedi-ately.

While bending your lower back backward and to the left, you should be able to turn right until your shoulders are almost at a right angle to your pelvis.

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