Stretchwithchuen - RS DIY for lower back
ctwl🔄 Last updated: 11 Feb 2018
🇬🇧 English version
Hi all,
I want to share a Resistance Stretch DIY setup for the lower back with you.
Table of Contents
1 Preparing the Setup
You will need to find things to create
- 💈 a stable bar at around hip height,
- 🛋 a firm cushion on top of the bar.
- 🗿 a solid obstacle to block the legs from going upwards.
Here is my setup in Edinburgh
A metal chair is put in between two heavy arm chairs to provide a stable bar at hip height.
A folded yoga mat gives a comfortable support for the hips on the bar.
The setup is against the wall to prevent the legs from going upwards.
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2 Doing the Stretch
❗️ Note: Please consult your doctor if you think this exercise is not suitable for you and be aware that I cannot take responsibility for you trying out this exercise on your own setup.
2.1 Self-stretch with Gravity
- Lean with the hips on the cushioned bar.
- Lift the hip up and arch the lower back to contract the lower back with moderate strength.
- Keep the feet stable by pushing the legs against the wall.
- Maintain the lower back contracted and let gravity pull your body downwards stretching your lower back gradually.
💡 Try to resist gravity and put your focus on the lower back muscles.
You can hold onto something stable to support the body and to avoid hitting your head.
💡 You can use additional weight to increase the contraction on the lower back. Make sure to remove it when you lift your body back up.
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3 Further Information
Please follow the links below for more information
- 📜 Resistance Stretching DIY guide
- 🔆 About Resistance Stretching
- 👤 About the Author
- ⭐️ Stretch with Chuen Project
- 📧 Contact
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