​RS DIY for lower back

Chuen T L, 23 April, 2018
I want to share a Resistance Stretch DIY setup for the lower back with you.

Contents

1 Preparing the Setup

You will need to find things to create
  • a stable bar at around hip height,
  • a firm cushion on top of the bar.
  • a solid obstacle to block the legs from going upwards.
Here is my setup in Edinburgh
A metal chair is put in between two heavy arm chairs to provide a stable bar at hip height. A folded yoga mat gives a comfortable support for the hips on the bar. The setup is against the wall to prevent the legs from going upwards.

2 Doing the Stretch

Note: Please consult your doctor if you think this exercise is not suitable for you and be aware that I cannot take responsibility for you trying out this exercise on your own setup.

2.1 Self-stretch with Gravity

  • Lean with the hips on the cushioned bar.
  • Lift the hip up and arch the lower back to contract the lower back with moderate strength.
  • Keep the feet stable by pushing the legs against the wall.
  • Maintain the lower back contracted and let gravity pull your body downwards stretching your lower back gradually.
Try to resist gravity and put your focus on the lower back muscles.
You can hold onto something stable to support the body and to avoid hitting your head.
You can use additional weight to increase the contraction on the lower back. Make sure to remove it when you lift your body back up.

3 Video

This article was first published on Telegraph.