Spine (Lumbar) - Flexion

Description

How to Do Spine (Lumbar) - Flexion

1. 1
   Setup

   Begin by lying supine (on your back) on a comfortable mat with your knees bent and feet flat on the floor, about hip-width apart.

2. 2
   Setup

   Ensure your head and shoulders are relaxed against the mat, maintaining a neutral spine position.

3. 3

   Gently draw both knees towards your chest, using your hands to grasp the backs of your thighs or shins for support.

4. 4

   Actively pull your knees closer to your chest, allowing your lower back to round and lift slightly off the floor to feel a gentle stretch in your lumbar region.

5. 5

   Hold this position for the prescribed duration, breathing deeply and evenly throughout the stretch.

6. 6

   Slowly release your knees and return your feet to the floor one at a time, bringing your spine back to a neutral position.

Tips

• Focus on gentle movement: Avoid forceful pulling; the stretch should be comfortable and pain-free, not intense or uncomfortable.
• Breathe deeply: Inhale as you prepare for the stretch and exhale as you deepen it to promote relaxation and allow for greater range of motion in the spine.
• Keep your neck relaxed: Ensure your neck and shoulders remain relaxed and flat on the mat throughout the stretch to prevent unnecessary tension in the upper body.
• Use a towel or strap: If reaching your shins or thighs is difficult, loop a towel or stretching strap around your thighs to assist in pulling your knees towards your chest.

Common Mistakes

• ×Forcing the stretch too aggressively can cause discomfort or injury; instead, ease into the stretch gradually until you feel a gentle, comfortable pull in your lower back.
• ×Holding your breath during the stretch creates tension and limits flexibility; remember to breathe slowly and deeply to aid relaxation and enhance the stretch.
• ×Lifting your head and shoulders off the floor can strain your neck; keep your upper back and head relaxed and flat on the mat throughout the exercise.