Jakob | Move or Die
@moveorperish
A sedentary lifestyle fuses your back into a piece of pain. Counter it with these 6 Mobility Exercises. For all ages & levels. Incl. Myo Fascial Release.
Lower Back Pain is often caused by many stressors not only one: - Evaluate daily high stress level situations - Evaluate traumatic emotional responses in the past (Anger, Sorrow, Fear etc.) - Decompress your spine by hanging - AND mobilize with the exercises below
I. Tension Release Lower Back To lower the stiffness in your back release the Quadratus Lumborum. ONLY release the muscles on the side of your spine. Never the bone structure. Stay on the painful spots for 3-5 minutes. Adjust as needed. Compensate pain with proper breathing. Don't roll - stay on the spot the feels like "leather".
II. Tension Release Upper Leg Front Start by releasing your Rectus Femoris on the front of your thigh. Do on both legs. You can support yourself with the second leg Or lift it to build more pressure. Stay on the painful spots for 3-5 minutes. Adjust as needed. Compensate pain with proper breathing. Don't roll - stay on the spot the feels like "leather". Hydrate accordingly after the release. Your tissue will needs it.
III. Hamstring Refresher Most hamstrings become dry like beef jerky. Hold on to your chair. Move your hip back and lower it. Keep the knees over the ankles. Move back till you really feel the hamstrings stretch. Hold 10-25 Seconds
IV. Chair-supported Hip Opener Tight Hip Flexors often contribute to lower back pain. Stand before the chair on the palms of your feet. Reach back with both hands till you touch the chair. While doing so REALLY keep those hips open by pushing them forward. Do 6-12 Repetitions
V. Straddle Good Mornings Another one to moisten your backside Stand a bit broader than your shoulder width Lower the upper body - keep it straight while doing so Go down till before you have to round your lower back Stay there for a second and come back up Do 12 Repetitions - Hold the last for 10 Seconds.
VI. Lying Decompression - Lay down on your back. - You can leave the arms beside you or overhead. - Legs are bent - Soles on the floor - Now start raising your spine from the floor - One Vertebra at the time. - Do this slow and with immens control - Start at the hips till you reach the spine - Come back down again Do 5 Minutes without rest.
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