Stretch Lower Back Muscles with the Spine Stretch ForwardTo stretch lower back muscles use the Pilates Spine Stretch Forward. It is highlighted as exercise of the month for its feel-good stretch in the lumbar spine.This Pilates stretching exercise is designed to teach you to stretch and articulate your spine from the cervical spine at the head and neck to the lumbar or low back with a stable pelvis. Notice as you stretch lower back muscles you will resemble a large “C” shape from the top of your head to your tailbone. Starting Position: Sit with your legs extended or slightly bent in front of you, hip-width apart. Be sure your spine is straight, and stretch your arms out in front of you. 
Action: Inhale as you lift up out of your hips. Exhale as you roll your spine forward, scooping out your abdominal muscles like you are reaching over a big beach ball. Inhale to hold the stretch. Exhale as you roll your spine back up, stacking it up over your stable hips. Notes: Keep your buttocks anchored to the mat and feel the stretching and flexion in your spine as you deeply pull your belly button back into the spine. Caution: If you have osteoporosis, avoid any deep flexion (forward bending) exercises such as this one. You can modify it by hinging forward at the waist so the spine stays extended and you feel more stretch in your hamstrings.
Beginner Level Spine Stretch Modifications:This one should feel good for those with spinal stenosis.Position: Sitting tall in a chair stretch lower back muscles by exhaling as you roll your spine forward and down to the floor. Then, as you inhale, peel your spine back up over your hips until you are sitting tall again. Notes: Really activate your abdominal muscles by pulling them up and in as you roll down and then back up again, stacking your vertebra one by one as you come up. Another Variation on the Spine Stretch in the chair is the: Torso Twist: This is a great exercise when you are having pain or tension in one of both sides of the lower back. Sitting tall on the edge of a chair with your hands on your thighs circle your body one direction inhaling as you push back and then exhale as you come forward rounding the spine. Circle both directions for 4-6 rotations gradually making the circles larger as you go. Notes: Keep the upper body as one unit so you feel the base of the spine rotate in the pelvis, like a ball and socket.
New! CommentsHave your say about what you just read! Leave me a comment in the box below. |
 | Get Instant Access to Loads of Color Pictures, Postures, and Information Designed to Increase Comfort and Happiness. Learn to Enjoy Life Again! Learn More! |
