Tuesday, July 14, 2020
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UNLOCK YOUR LOWER BACK

Not being active and moving around can lead to unwanted muscle stiffness along with compression of the joints of the lower back. While stretching the muscles that cross over the lower back can be beneficial, creating more space in between the joints can help provide more mobility and nourishment to the area.

1️⃣ π—Ÿπ—’π—ͺπ—˜π—₯ π—•π—”π—–π—ž π——π—œπ—¦π—§π—₯π—”π—–π—§π—œπ—’π—‘:
Attach a strength band around a squat rack at knee height and place it above the crest of the hips. Lay face down and walk your shoulders back until there is enough tension on the band. Lift the arms overhead and hold onto a weight for an extra stretch.

2️⃣ 𝗧𝗒π—ͺπ—˜π—Ÿ π—”π—¦π—¦π—œπ—¦π—§π—˜π—— π——π—œπ—¦π—§π—₯π—”π—–π—§π—œπ—’π—‘:
Stand in front of a squat rack with a towel/band wrapped around the top. Grab a hold of the ends of the towel with both hands and slowly lower your weight towards the ground. Allow the hips to sink down while holding yourself up with the towel.

3️⃣ π—˜π—Ÿπ——π—’π—” 𝗦𝗧π—₯π—˜π—§π—–π—›:
Start lying face up with the hips as close to the wall as possible with the legs rested against the wall. Rotate the feet in and pull the toes towards the shoulders. Push the lower back into the ground and look in between your knees with the eyes. Pull your head away from the wall and reach palms overhead and out.

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