Spine (Lumbar) - Flexion
Gently flex your lumbar spine to improve lower back flexibility and relieve tension.
- Movement
- Isolation
- Force
- Static
- Per set
- 1 min
- Rest
- 30s
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Variations of Spine (Lumbar) - Flexion
Description
This is a stretching exercise for the lumbar part of the spine, which helps to increase flexibility and reduce lower back pain.
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How to do Spine (Lumbar) - Flexion
- 01Setup
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.
- 02Setup
Ensure your head and shoulders are relaxed against the mat, maintaining a neutral spine position.
- 03
Gently draw both knees towards your chest, using your hands to grasp the backs of your thighs or shins for support.
- 04
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.
- 05
Hold this position for the prescribed duration, breathing deeply and evenly throughout the stretch.
- 06
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.
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Get Ellim — FreeQuestions
Is Spine (Lumbar) - Flexion good for beginners?
Spine (Lumbar) - Flexion is rated beginner. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Spine (Lumbar) - Flexion?
You need Body weight to perform Spine (Lumbar) - Flexion. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Spine (Lumbar) - Flexion?
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.
What are common mistakes when doing Spine (Lumbar) - Flexion?
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.
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Free · iPhone only · Available on the App Store