Does anyone have any good stretches to improve lower back movement.
I have pretty good leg movement and flexibility but my back sucks.
I can't even sit straight with my legs out n reach my feet, it's terrible lol
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Does anyone have any good stretches to improve lower back movement.
I have pretty good leg movement and flexibility but my back sucks.
I can't even sit straight with my legs out n reach my feet, it's terrible lol
Inverted Guard Drills And Stretches
You should start with the triangle stretch to loosen you hips, then lay on your back, put your knees together and drop them to one side and then the other. This will help you loosen your lower back. The other stretch for upper body is the rabbit. Its a yoga move, you can find it online probably to get the right technique.
theres a few stretches we do in yoga. lie on your stomach and curl your legs to your butt. reach back and grab your feet wth your hands and then lift your head and knees as far off the ground as you can. i thnk it may be called the bow but i think of it as the hogtie.
but generally just stretching backwards and forwards, trying to touch your toes etc should work. its just about how often you do it
When I started focusing on strengthening my lower back, most of my back pain was alleviated as the major pains were in my lower/mid region. Try to stretch every morning and night and ofcourse before and after practices. This video was helpful for me
http://youtu.be/Fbb0nrX8zhg
Consider this as well
http://www.budovideos.com/shop/custo...75&cat=&page=1
Youtube cat stretch.
Back bridge, lie on your back bring your feet in close plant your hands by your shoulder fingers pointing towards your shoulders than lift your hips as high off the ground as possible. Hold it for 5-10 seconds and do it 5 times.
When you get good at it do it near a wall and then in the bridge position walk your hands up the wall until your standing up facimg away from the wall.
Get good at that then do it down the wall.
Get good at that then from standing up straight lean back plant your hands and lower yourself to the mat backwards.
It will give you an iron spine because it strengthens all your back muscles and stretches it.
I think its called wrestlers bridge by some people.
My students who had backs do it and now there backs arent as bad
Thanks guys
Hey man, try PNF stretching. It increases your flexibility really fast compared to just normal stretching.
Get a partner and sit down while reaching down towards your toes. When you can't get any further hold it then get your partner to push on your lower back and at the same time you try and sit yourself upright. Both of you push for 8-10 seconds then relax and try to stretch further down. You can repeat this a few times. The idea is to trick your muscles into relaxing then you can go deeper into the stretch each time. I've heard loads of different guidelines on how long to hold, push and relax but this one Is the one I found works best for me. Have a look into it and give different versions a try.
Best of luck man!
Hamstring and glute stretches! Also hip flexors also. Google stretches for any of them. That's what I'm doing at the moment to relieve lower back tension/injury I have. Seems to work. Just make sure you're warm first! Think I've strained my ass ;)
Great vid thanks for posting
Quote:
Originally Posted by Matt Salinas
I'm doing yoga. Seems to be helping.
these are all great im 47 yrs young . and my lower back needs work...
I just tornado roll (granby) all around the house. Not recomended on hard wood floors