Lower Back Stretch

The Lower Back Stretch is an effective exercise to release tension and increase flexibility in the lower back. This exercise is ideal for those who sit a lot, experience stiffness in the back, or simply want to improve mobility in the lower back.

How to perform the Lower Back Stretch correctly

Here's a step-by-step guide on how to perform the Lower Back Stretch with proper technique:

  1. Lie on your back on a yoga mat or blanket with both legs extended.
  2. Slowly pull one knee up towards your chest and hold it with both hands.
  3. Keep the other leg straight and gently press the knee towards the chest until you feel a comfortable stretch in the lower back.
  4. Hold this position for 20-30 seconds and then switch to the other leg.

Typical errors in the Lower Back Stretch

To avoid injury and get the most out of the exercise, be aware of the following mistakes:

  • Too fast a pull : Avoid pulling the knee too hard or too fast towards the chest. Take your time getting into the stretch.
  • The back lifts off the floor : Keep the lower back in contact with the floor to ensure a deep and safe stretch.
  • Tense shoulders : Make sure to keep the shoulders relaxed and in contact with the floor to avoid unnecessary tension in the upper body.

Variations and adjustments for the Lower Back Stretch

If you need variations of the Lower Back Stretch to adjust the intensity or target specific areas of the lower back, try the following:

  • Double knee to chest : Pull both knees up to your chest and hold them with your hands for a deeper stretch in the lower back.
  • Seated back stretch : Sit on the floor with your legs extended. Bend your torso forward as you reach toward your toes, keeping your back as straight as possible.

Rehearsals and recommendations

For optimal results, you can hold the stretch for 20-30 seconds per leg and repeat 2-3 times. Repeat the exercise daily or after training to reduce tension in the lower back.

Breathing during the exercise

Remember to breathe calmly throughout the stretch. Inhale as you enter the stretch and exhale slowly as you hold the pose. This helps your muscles relax and improves the effectiveness of the stretch.

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