How does the saying go? Happy low back, happy life? Well, maybe that isn’t exactly the saying, but it is 100% right on. Have you ever experienced low back pain? It’s not fun. Statistics show that 80% of you probably have, which is unfortunate. I am one of those statistics as well. When I was in my early 20’s my hip mobility was pretty terrible. I was performing a back squat lower than I should have and you guessed it, low back injury due to compensation in my low back from lack of hip mobility. The beautiful thing was that I rehabbed it well and now my back is a tank due to creating resilient joints using the principles we perform and teach in Movement Vault everyday. Let’s create your mobile and resilient low back in today’s routine!
Equipment needed: 1. Mobility ball or lacrosse ball. 2. Box, bench, or couch. Basically something to put your legs on for the low back muscle release technique. 3. Padded Mat (optional). Everyone needs some low back maintenance! Today’s routine is perfect if you have a tight back or painful low back. Today we are working on the flexibility, mobility, and stability of your back and hips.
We are starting off with a muscle/fascia release for your low back. The muscle we are focusing on is your quadratus lumborum which is located between your upper hip bone and your lower ribs. Next we are working on a stretch/activation movement for your low back. Focus on stretching out one side of your body while you activate the muscles on the other side of your body. We are next working on spinal circles. The goal with this movement is to activate and stretch out all of the muscles that surround your low back. This movement is all about focus and concentration. Do your best to feel and focus on the muscles that are moving your hips and low back. We are finishing up with a hip flexor and hamstring end-range stretch isometric technique. Focus on digging your heal into the ground as you push your hips back. This will activate your hamstring while you stretch it out.
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