Spine (Lumbar) - Rotation

Description

How to Do Spine (Lumbar) - Rotation

1. 1
   Setup

   Lie flat on your back on the floor, keeping your head and neck relaxed. Bend your knees and place your feet flat on the floor, about hip-width apart.

2. 2
   Setup

   Extend your arms out to the sides at shoulder height, palms facing up, ensuring your shoulders remain pressed into the floor.

3. 3

   Slowly lower both knees together to one side, such as the right, maintaining contact between your shoulders and the floor.

4. 4

   Hold the stretch for the prescribed duration, focusing on a gentle rotation in your lower back without feeling any sharp pain.

5. 5

   Gently engage your core muscles to bring your knees back to the center position.

6. 6

   Repeat the movement by lowering your knees to the opposite side, ensuring both shoulders remain grounded throughout the rotation.

Tips

• Breathe deeply and slowly throughout the stretch to help relax your muscles and increase your range of motion.
• Keep your shoulders firmly pressed against the floor to maximize the rotational stretch in your lumbar spine and prevent compensation.
• Control the descent and ascent of your knees, moving slowly and deliberately rather than allowing gravity to pull them down.
• Only rotate your knees as far as comfortable; the goal is a gentle stretch, not pain or strain in your lower back.

Common Mistakes

• ×Lifting your shoulders off the floor reduces the effective stretch on the lumbar spine; ensure both shoulders remain pressed into the floor to maintain proper alignment.
• ×Rushing the movement or bouncing into the stretch can cause injury; perform the rotation slowly and with control, allowing your body to gently ease into the stretch.
• ×Letting your knees drop too far without control can strain the lower back; only lower them to a comfortable range where you feel a gentle stretch, stopping before any discomfort.