Lumbar Rotate
May 10th, 2023 9:25 AM Mr. Q Categories: Stretching
Talk to your doctor. Caution and common sense should be used...as these are my experiences, and my unique situations. They may work for you or they may not. You may have different results. Please read our disclaimer.
Type:
StretchEquipment:
N/AThe lumbar rotation stretch is an exercise that helps to stretch and loosen up the muscles in the lower back and improve spinal mobility.
Proper form:
- Begin by lying on your back with your knees bent and your feet flat on the ground.
- Gently lower both knees to the right side, keeping your shoulders flat on the ground.
- Hold the stretch for 15-30 seconds, feeling a stretch in your lower back and hips.
- Return to the starting position and repeat on the other side.
How to reduce difficulty: If you find the stretch difficult, you can try keeping your knees bent at a higher angle or placing a pillow or cushion between your knees.
How to increase difficulty: To increase the intensity of the stretch, you can try holding the stretch for a longer period of time or using your hand to gently pull your knees closer towards the ground.
Number of reps: Beginner: 2 sets of 15-30 second holds per side Intermediate: 3 sets of 20-30 second holds per side Advanced: 4 sets of 30-45 second holds per side
Estimated time for exercise: 2-3 minutes
Body Group:
BackMuscle Group(s):
Lower backMuscles used:
Primary:
Erector SpinaeSecondary:
ObliquesTertiary:
Transverse abdominis, Gluteus MaximusDifficulty:
BeginnerTalk to your doctor. Caution and common sense should be used...as these are my experiences, and my unique situations. They may work for you or they may not. You may have different results. Please read our disclaimer.