Low Back Mobility Routine Increase Range of Motion & Flexibility скачать в хорошем качестве

Low Back Mobility Routine Increase Range of Motion & Flexibility

This video focuses on low back mobility, flexibility, and healthy movement through the full range of motion of the lumbar spine. You’ll be guided through each movement of the low back / lumbar spine. Full guidance on how to perform each movement safely and effectively is provided throughout the video. ⸻ Lateral Flexion (Right & Left) Gently bend your torso to one side, then repeat to the other. Keep the movement controlled, relaxed, and within a comfortable range. ⸻ Rotation (Right & Left) Slowly rotate your torso to one side, then repeat on the opposite side. Keep your posture upright and avoid forcing the movement. ⸻ Extension Gently extend backward through the spine while keeping control. Move only within a comfortable, supported range. ⸻ Flexion Gently bend forward through the spine within a comfortable range. Allow the movement to be smooth and pain-free. ⸻ Hips / Piriformis Gently stretch through the hip and outer glute area without straining. Keep the movement relaxed and steady. ⸻ Chair Child’s Pose Sit back and lengthen through the low back and hips. Allow the stretch to create space without forcing depth. ⸻ Chair Sphinx / Up Dog Gently open through the front of the body while supporting the low back. Keep the shoulders relaxed and movement controlled. ⸻ Hip Flexors / Low Lunge Step into a low lunge and gently shift forward to stretch the front of the hip. Keep the torso upright and avoid overextending. ⸻ Supported Forward Fold Hinge forward with support, allowing the low back and hamstrings to lengthen. Keep the movement easy and controlled. ⸻ IT Band Gently stretch along the outer thigh and hip. Maintain steady breathing and avoid pushing into discomfort. ⸻ Guidelines: Use good form with slow movements to get into position for gentle stretching with light tension on the muscles. The goal is light tension over time, if it feels like 10 seconds is too long, tension keeps increase or pain starts, you may be too deep into the stretch. Begin with 10 seconds and gradually work up to 1 minute as your body adapts. Breathe normally and stop if you experience pain. For full instruction and demonstration, perform these exercises along with the video. A complete description and guidance are provided in the video description.