View Full Version : stretching out the lower back to prevent injury
11-21-2008, 11:33 PM
what are some common stretches that i can do?
11-21-2008, 11:55 PM
Its not really good to stretch the lower back.
The reason for back injuries are because of tight supporting mucles like the hamstrings for back injuries.
To prevent back injuries stretch your hamstrings.
The only back stretch that you can do is a back arch, where you lay flat on the ground on your stomach and using your arms you lift your upper body off the floor. This actually stretches the abs, you stop once you feel it in your back.
Have a strong core. This can achived by pilates.
Take your spine through range of movement exercises.
Such as trunk rotation, while standing you twist your upper body to the right and the left.
Also some side bends. Where while standing you lean to one side, and you feel the stretch in your obliques.
Its also good to try some inverta table. This is where you hang up sidedown by your feet. This helps to take pressure of your spinal discs.
11-22-2008, 12:36 AM
These are the most useful flexibility exercises that you can do!
Also core exercises (Google them - to work transverse abdominals)
good lower limb flexibililty, especially hip flexors, hamstrings and glutes