09/18/2020
🔥 Lower back relief in 3 easy steps! 🔥
🚫Lower back tightness can ruin your every day quality of life and make it difficult / demoralizing to try to workout through pain.
Here’s how to get rid of your back issues for good:
1️⃣ Stretch: Stretching is important to loosen up the muscle tissue, increase blood flow and can even reduce stiffness on the spot. These 2 stretches are called Baby & Child’s pose. Hold each stretch for 30-60s and repeat 2-3x.
2️⃣ After we’ve stretched and hopefully reduced a little tightness we need to teach the back and hips how to move again. This exercise is called the cat/camel and the goal is to arch and then round the back and hips, going as far up and down as you can to regain some range of motion and loosen up the muscles. Perform 10-20 reps and repeat 2-3x.
3️⃣ Finally after stretching and mobilizing the lower back / hips we want to strengthen the glutes, hamstrings, core and lower back. This will not only relieve but will help prevent issues from reoccurring.
This exercise is called the bird dog and is by far the most important piece of this 3 step process.
The goal is to brace your core, flex your glute and hamstring while kicking your leg back and slightly up. At the same time you’re extending the opposite arm out. You want to have a straight line from hand, to lower back, to heel. There should be no rounding of the back.
Perform 10-20 reps alternating sides with a 2second hold while extended. Repeat 2-3x.
🗣 Comment below if this helped you!
