How to Do Lumbar Stretching Safely

How to Do Lumbar Stretching Safely
How to Do Lumbar Stretching Safely

Table of contents:

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Lumbar stretching, if not done correctly, can be more harmful than healthy. It is therefore of fundamental importance to ensure that you practice stretching exercises properly. Likewise, movements involving other parts of the body can also affect your lower back.

Steps

Do a Lower Back Stretch Safely Step 1
Do a Lower Back Stretch Safely Step 1

Step 1. Stand upright, in a relaxed position, with your arms at your sides

Do a Lower Back Stretch Safely Step 2
Do a Lower Back Stretch Safely Step 2

Step 2. Slowly lean forward; drop your arms and do what you can to relax

Do a Lower Back Stretch Safely Step 3
Do a Lower Back Stretch Safely Step 3

Step 3. Feel comfortable - don't bend down to the point of pain and don't force yourself to stretch down

Do a Lower Back Stretch Safely Step 4
Do a Lower Back Stretch Safely Step 4

Step 4. Hold the position for ten seconds

Do a Lower Back Stretch Safely Step 5
Do a Lower Back Stretch Safely Step 5

Step 5. Slowly rise back to the starting position and then lean back slightly

Do a Lower Back Stretch Safely Step 6
Do a Lower Back Stretch Safely Step 6

Step 6. As before, do not bend over to the point of pain

Do a Lower Back Stretch Safely Step 7
Do a Lower Back Stretch Safely Step 7

Step 7. Hold the position for ten seconds

Do a Lower Back Stretch Safely Step 8
Do a Lower Back Stretch Safely Step 8

Step 8. Return to standing position

Advice

  • Relaxation is the key to increasing the flexibility of the lower back.
  • Don't force yourself by trying to stretch more than you can.

Warnings

  • Do not bend to the point of pain, you may get hurt and only find out in the following days.
  • Stretching, unlike normal Swedish gymnastics, is not practicable in stressful or cold situations.
  • Do not practice leg stretches until you are comfortable with your lower back. You may be putting more tension in your lower back than in your legs.
  • Do not initially practice abs without wearing a back support belt. The abdominals put a lot of stress on the lower back.

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