Stretchwithchuen - RS DIY for lower back

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

Resistance Stretching DIY setup for lower back.

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.
Resistance Stretching DIY setup for lower back (~3.5min)
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3 Further Information

Please follow the links below for more information

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