Lean back
May 12th, 2023 8:30 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 lean back stretch is a simple stretch that targets the muscles in the lower back and hips. This stretch can help increase flexibility in the lower back and relieve tension in the hips.
Proper Form:
- Stand with your feet shoulder-width apart.
- Place your hands on your hips.
- Slowly lean back while raising your hands above your head, keep your knees straight and your feet firmly planted on the ground.
- Continue to lean back until you feel a stretch in your lower back and hips.
- Hold the stretch for 15-30 seconds.
- Slowly return to the starting position.
How to Reduce Difficulty: If you find this stretch too difficult, you can try placing your hands on a sturdy object, such as a table or countertop, for support. This will make it easier to maintain your balance while you lean back.
How to Increase Difficulty: To increase the difficulty of this stretch, you can try holding a light weight in your hands while you lean back. This will add resistance to the stretch and help build strength in your lower back muscles.
Reps: Beginner: 1 set of 10-15 reps Intermediate: 2 sets of 10-15 reps Advanced: 3 sets of 10-15 reps
Estimated Time for Exercise: 1-2 minutes
Body Group:
Abs (Core)Muscle Group(s):
Abdominals, Chest, ShouldersMuscles used:
Primary:
Pectoralis MajorSecondary:
Deltoids, Rectus AbdominisTertiary:
Erector SpinaeDifficulty:
AdvancedTalk 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.