La lumbar mobility is a crucial aspect for the general well-being of our back and for the ability to move without pain or discomfort. Adequate lumbar mobility there it allows us to carry out daily movements efficiently and helps us to prevent back-related injuries.
In this article, we'll explore a few lumbar mobility exercises that can help improve flexibility, reduce pain and keep our spine healthy.
Index
Flexion and extension of the pelvis
This exercise helps to improve the mobility of the lower back, reducing tension and increasing flexibility.
How do
- Lie on your back with knees bent and feet flat on the floor.
- Place your hands behind your head or along the sides of your body.
- Slowly lift your pelvis up, pushing your hips towards the ceiling.
- Hold the position for a few seconds, then gently lower your pelvis towards the floor.
Torsion of the lumbar spine
This exercise helps release tension in the lower back and improve flexibility of the spine.
How do
- Sit on the floor with your legs stretched out in front of you.
- Bend the right knee and bring the right foot to the outside of the left leg, bringing it towards the left knee.
- Rest your left arm on the right side of your right knee and turn your torso to the right, looking behind you.
- Hold the position for a few seconds and then repeat the exercise on the other side.
Psoas stretch
Il psoas is a important muscle of the lumbar region which often becomes tense due to excessive sedentary lifestyle. This exercise helps to relax the psoas and improve the mobility of the lower back.
How do
- Start in a standing position with your feet slightly apart. Step forward with your right foot and bend your right knee to 90 degrees, keeping your left knee bent on the ground.
- Tilt your pelvis forward slightly and push your hips forward until you feel a slight stretch in the groin and lower back area.
- Hold the position for a few seconds and then switch sides.
Roll down with yoga ball
This exercise helps release tension in the lumbar area and improve the flexibility of the spine.
How do
- Sit on the ground with your legs stretched out in front of you and hold a yoga ball or fitness ball in your hands.
- Begin rolling down, starting at the top of your spine and moving down one vertebra at a time.
- When you reach your lower back, stop and make small circles with the yoga ball around your lower back.
- Then, roll back down to a lying position. Stay in this position for a few seconds and then go back up, one vertebra at a time, until you return to the sitting position.
Cow and cat stretch
This exercise is a combination of movements involving flexion and extension of the lumbar spine.
How do
- Get on all fours with your hands under your shoulders and your knees under your hips. Begin by rounding your back up, pulling your head down and lifting your lower back toward the ceiling (cat pose).
- Then, arch your back down, pushing your chest up and looking down (cow pose). Keep moving back and forth between these two positions for a few breath cycles.
In summary…
La Lumbar mobility is essential for maintaining the health of our back and to prevent pain and injury; lower back range of motion exercises can help improve flexibility, reduce muscle tension, and keep your spine in top condition.
However, before starting any exercise program, it is always It is advisable to consult with a health professional or physiotherapist to make sure the exercises are suitable for your individual needs and physical conditions.
With consistent and careful practice, you will enjoy the benefits of increased lower back mobility and live a more active, pain-free life.
And you, what kind of stretching do you do for the lumbar area? Let us know in the comments and remember to follow us on our telegram channel
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