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How To Fix Your Dumb Back Ebook

This document provides instructions for 4 exercises to open up the lumbar spine and lower back. Each exercise includes instructions on how to perform the movement and the goal of stretching or opening specific areas of the lower back and hips. The exercises include standing with feet shoulder-width apart and pulling shoulders back, sitting and pulling one knee toward the chest, standing with feet wide and pushing down on thighs, and standing with one foot elevated and leaning into the stretched leg.

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hebelaston
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185 views14 pages

How To Fix Your Dumb Back Ebook

This document provides instructions for 4 exercises to open up the lumbar spine and lower back. Each exercise includes instructions on how to perform the movement and the goal of stretching or opening specific areas of the lower back and hips. The exercises include standing with feet shoulder-width apart and pulling shoulders back, sitting and pulling one knee toward the chest, standing with feet wide and pushing down on thighs, and standing with one foot elevated and leaning into the stretched leg.

Uploaded by

hebelaston
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Lower Back

39 Stand upright with one foot 40 Stand upright with feet


in front of the other. Place shoulder width apart. Place
hands on lower back and hands on lower back and
pull your shoulders back. pull shoulders back.
Switch forward foot.
Goal: Open up lumbar Goal: Open up lumbar and
spine. lower thoracic spine.

41 Sit down on a hard surface


and pull one knee toward
42 Sit down on a hard surface,
cross your legs and use one
your chest. Switch legs. hand to pull your torso
across your body. Switch
sizes.
Goal: Stretch your lumbar Goal: Promote joint mobility
spine and lower back.. in your spine.

43 Stand with your feet wide 44 Put one foot in front of the
apart, place hands on one other, place hands in one
thigh, and push down. thigh, and push down.
Switch legs. Switch legs.

Goal: Stretch your hips, Goal: Stretch your hips,


glutes, and lumbar spine. glutes, and lumbar spine.

45 Place one foot on 2’ high 46 Stand uright, clasp one


surface, place hands on ankle, and drive your knee
your hips, and lean into the toward the ground. Switch
stretched leg, Switch legs. legs.

Goal: Stretch your hips, Goal: Stretch your hips,


glutes, and lumbar spine. quads, and lumbar spine.

gochirp.com 7

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