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  1. #1
    USPlabs dexterium's Avatar
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    What are the best and safest lower back stretches/warm-ups? REPS

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

    a) Warming-up? Dynamic stretches?

    b) Post-workout (Static stretches)?

    Thanks!
    USPlabs Representative. Alpha Manlet.

    Deadlift: 525 lbs at 164 lb body weight. No straps. 3.2 x bw.
    Squat: 260 lbs x 15 reps to parallel at 164 body weight. No belt. No wraps.
    Dumbbell Bench Press: 100 lb dumbbells x 14 reps at 164 lb body weight.
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  2. #2
    The BACKMAN DJAuto's Avatar
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    It doesn't tell you the best, but here's some ideas: http://www.bodybuilding.com/fun/stretches.htm
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  3. #3
    Registered User smitsky's Avatar
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    Originally Posted by dexterium View Post
    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

    ~~~~~~~~~~~~~~~~~~
    smitsky's last heavy Leg routine:
    ~~
    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.
    ~~~~~~~~~~~~~~~~~~
    Bench (raw): 325 lbs. X 1
    Incline Bench Press (raw): 225 lbs. X 8
    Squat (single ply): 355 lbs. X 3
    Deadlift (single ply): 441 lbs. X 1
    Powerlifting Total (single ply): 1116 lbs.
    Barbell Curl: 140 lbs. X 1
    Standing Military Press: 190 lbs. X 1
    Weighted Dips: BW + 110 lbs. X 3
    Weighted Pullups: BW + 90 lbs. X 1
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