What are the best and safest lower back stretches/warm-ups? REPS

[dexterium]

Hey guys, what are the best lower back stretches for:

a) Warming-up? Dynamic stretches?

b) Post-workout (Static stretches)?

Thanks!

[DJAuto]

It doesn't tell you the best, but here's some ideas: http://www.bodybuilding.com/fun/stretches.htm

[smitsky]

Hey guys, what are the best lower back stretches for:

a) Warming-up? Dynamic stretches?

b) Post-workout (Static stretches)?

Thanks!

Hi. This is from my experience. Hopefully you will get something out of it.

When I do Leg day in my Pull / Push / Leg routine, I start off my warming up the lower back area by doing a couple of things. I learned a lot from what Matt Bruce does here:

http://www.aceathlete.com/hatch/video.htm

...in the warmup section. The Dynamic Stretching part sees him executing some elaborate movements which I'm not capable of. I am careful not to hold the Static Stretches that he demonstrates for longer than he holds them (7 seconds), since I am training for Power and Strength. Pre-workout Static Stretching can diminish Power & Strength output if held for an extended period.

After warming up, I perform the following with the Olympic Bar (45 lbs.) for 5 reps each:

Good Morning Exercise
Full Squats

I then do my Leg Routine (I'll include my last routine as an example at the end).

I have learned a lot from this page:

http://www.exrx.net/Lists/ExList/Thi...#anchor1943047

Since I have very tight Hip Flexors and Hamstring muscles, I get a lot out of the stretches at the very bottom of the page:

http://www.exrx.net/Stretches/HipAdd...torMagnus.html

http://www.exrx.net/Stretches/HipAdd...gnusFloor.html

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smitsky's last heavy Leg routine:
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4/6/07 Legs day: Squat 185 X 5; 260 X 1 (Record); 180 X 5; 190 X 5; 200 X 5; 210 X 5; 220 X 5. Good Morning 175 X 5 X 2. Leg Press 405 X 5.
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