Did you know that virtually all low back pain can be avoided? It’s true. Lack of movement, tight muscles and joints, and muscle and joint compensations are the cause of all most all back injuries outside of traumatic injuries and extreme genetic predisposition. And guess what? You are going to be performing low back and hamstring preventative maintenance so that you are not one of those that have to suffer from low back pain. And if you are already experiencing low back pain, we are going to help you alleviate your pain and improve your movement.
Equipment needed: 1. Foam Roller. 2. Padded Mat (optional). Today is a great routine if you have a tight or painful low back, or just want to avoid back pain/injury in the future. We are working on the flexibility, mobility, and stability of your back and hips.
We are starting off with a muscle/fascia for your quadratus lomborum and oblique muscles, which are commonly tight muscles around your low back. Next we are working on side bend hold activations. The key to this movement is to squeeze and activate all of the muscles on the side of your upper body. Think about bringing your hips to your shoulder. Next we are working on segmented cat camels. The goal of this movement is to activate all of the muscles that move and support your back. Think about making a slow wave of movement up and then down your spine, one vertebrae at a time. We are finishing up with a hamstring end-range stretch isometric technique. The key with this movement is to stretch out your hamstring as far as possible, and then activate and contract them.
Your back is ready for all of the salsa dancing, deadlifts, BJJ, playing with your kids, or whatever else you want to do. Keep it up guys!
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