LOWER BACK STRETCHING – PART 1 . 2020
(1) McKenzie Mobility:
– prone or face-lying on floor; pubic bone on floor; rest on forearms progressing, if possible, to pushing on hands; relax abs & glutes
– 2 sec up + 2 sec down x 10 repetitions x 3 sets
(2) Supine or Back-Lying Knee Crossover:
– pull knee across the body; opposite hand anchored; opposite leg straight; hold 1-2 minutes x 3
(3) QL – Quadratus Lumborum Stretch
LOWER BACK STRETCHING – PART 2 . 2020
(4) Supine or Back-Lying Half of a Figure 4: foot on post or door frame; opposite leg straight
(5) Split Squat with Knee on Floor: reach forward; same hand to same lead foot; opposite hand on floor