Amanda Biskのインスタグラム(amandabisk) - 2月16日 15時48分

LOWER BACK PAIN STRETCHES ✨?✨ My favourite stretching flow for easing back pain (wether you get tightness after training or suffer chronic pain) ??
?? Hold each stretch for 10 long deep breaths
1. FORWARD FOLD (RAGDOLL)
So good for decompressing the lower back ? >> Fold forward slowly with bent knees. Aim to rest belly & chest into your thighs. Keep knees bent for deeper release. Rock side to side and lengthen elbows towards the ground.
2. LIZARD LUNGE
Opens hips and stretches hip flexors (tight hip flexors can tilt the pelvis forward, creating more pressure on the lower back) >> Aim to squeeze your bottom and lift your chest. TIP >> to increase stretch come up onto finger tips.
3. GLUTE STRETCH
Releases glutes (which relieves pulling & tension on the lower back) >> Aim to grab your shin (or hamstring if more comfortable). Pull in your knees by resting your head on the ground and squeezing your shoulder blades together. TIP! >> To increase stretch, lift your belly button to the sky and tailbone to the ground (like you are arching your back).
4. FIGURE 4 TWIST
Releases QL muscle and lumbar tightness >> Keep arms in a T position & slowly twist and lower legs (look in the opposite direction). BREATHE & relax....TIP! >> to increase stretch, place your hand on knee.
5. FIRE LOG POSE
Deep hip flexor and glute release. Aim to stack shins on top of each other. Keep your feet flexed (toes forward) to avoid torsion in the knee. Sit tall, pull belly button forward. TIP >> If this position is uncomfortable, straighten bottom leg.
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I hope these bring you some relief! ? #lowbackpain #backpain #stretching
ab♥️x
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Music: Young (Zimmer Remix) - Vallis Alps

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