10/06/2020
Lower Back Mobility!
Recently I spasmed my lower back and it highlighted the importance of keeping up strength and flexibility training for the lower back.
In most cases, having a weak core/abdominal strength, tight hamstrings, tight hip flexors and poor lower back posture can lead to injuries and back pain.
Here are three simple exercises that will assist in relieving back pain and help gain flexibility + strength in the lower body:
1️⃣ SINGLE LEG PULL OVER: Start by hugging one leg into your chest, pull it across the body and hold the knee down. Extend you other arm out and look over in the opposite direction.
TARGET AREA: This stretch focus' on stretching out the quadratus lumborum and the glutes.
2️⃣ HAMSTRING A FRAME WALKS: Bring yourself into the "A frame" positions to start. Proceed to walk forward and back with the opposite hand and foot leading. 5 walks forward and back. Repeat twice through for best results
TARGET AREA: hamstrings and calves
3️⃣ L SIT: Start seated on the floor with your back straight and knees bent. Stretch your arms above your head, proceed to extend and bend your legs out in a parallel position. Bend and extend for 10-20 slow repetitions.
TARGET AREA: You will feel this exercise working your lower back and hip flexors.
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@ London, United Kingdom
