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  • 🏠 Home
  • 📚 Resistance Stretching
  • 🀄️ 抗阻力伸展
  • ---
  • 🌏 Stretch with Chuen
  • 🍃 Skills to share
  • ---
  • 🤝 RS Exercises
    • upper body
      • Lung - Large Intestine
      • Heart - Small Intestine
    • lower body
      • Gallbladder - Liver
      • Stomach - Spleen
    • Energy Series 1 VLOG
  • 📰 Articles
    • Fascia
    • Toolbox for a miracle?
    • Resistance Stretching DIY Guide
    • RS DIY for lower back
    • Simple exercises for standing muscles
  • ⭐ Reviews
    • April 2018
  • ---
  • 💁 About
  • 📮 Contact

​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
  • 2 Doing the Stretch
  • 2.1 Self-stretch with Gravity
  • 3 Video

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
Picture
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.



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  • 🏠 Home
  • 📚 Resistance Stretching
  • 🀄️ 抗阻力伸展
  • ---
  • 🌏 Stretch with Chuen
  • 🍃 Skills to share
  • ---
  • 🤝 RS Exercises
    • upper body
      • Lung - Large Intestine
      • Heart - Small Intestine
    • lower body
      • Gallbladder - Liver
      • Stomach - Spleen
    • Energy Series 1 VLOG
  • 📰 Articles
    • Fascia
    • Toolbox for a miracle?
    • Resistance Stretching DIY Guide
    • RS DIY for lower back
    • Simple exercises for standing muscles
  • ⭐ Reviews
    • April 2018
  • ---
  • 💁 About
  • 📮 Contact