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THE LOWER BACK 8 B.

Your difficulty is:

Tight Muscles: Eąuipment: Starting Position:

Stretching:

Stimulation:

Common Errors:

Notę:

Normal Mobility:

Bending backward while turning right and bending sideways to the left just above waist level. Sitting down, lower back bent forward.

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

Chair or stool; smali cushion or folded towel.

Sit on chair corner, lower back bent forward, legs wide apart on either side of chair leg, cushion under left buttock (this increases bend to the left and prevents lower back from turning to the right). Grip under chair seat with left hand, just inside right thigh; let right arm hang free.

1.    Look up, backward and to the right. Exhale: bend to the left and turn right at waist Ievel. so that stretch is felt there. Aid movement with puli of left hand.

2.    Retain grip. Look to the left; inhale and try to puli left shoulder up and 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 turn right, to limit - maybe a little bit morę. Aid by pulling with left arm.

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.    Retain position and grip; look up. backward and to the right.

2.    Exhale; bend to the left and backward at waist !evel and turn right to limit.

3.    Rcsist movement with left arm and hand.

4.    Hołd position a few seconds.

*    Lower back arched.

*    Weight not equal on both butlocks, so that lower back is not bent sideways to the left.

*    Too much lorce used.

Stretch should be felt only at waist level. If you feel pain or discomfort in back. down either leg, or elsewhere, stop stretching immediately.

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 pclvis.

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