it is often harped on to keep a neutral spine. While a neutral spine put’s you at low risk for injury (especially with a heavy load) it is important to also to allow your spine to go through its range of motion.
With how common excessive anterior pelvic tilt is seen (which puts the lower back into extension) it is important to maintain the lumbar flexion range of motion.
Here are three ways you can improve your lumbar flexion range of motion.
1- Double knee to chest: Begin by slowly bringing both knee’s to your chest, work to your end range and you can hold this for 30-60 seconds. If this is too difficult you can begin with one knee to chest at a time.
However if you can tolerate this exercise progress to the next one.
2- You will begin in a quadruped position and slowly rock back, what will occur is a posterior tilt of the pelvis, which will flex the lumbar spine. Hold this stretch for 30-60 seconds.
3- Self- Soft tissue mobilization. This will include using lacrosse ball as demonstrated (or you can use a foam roller which will reduce pressure through having a larger surface area) to roll onto the Erector Spinae muscles. These muscles include the Iliocostalis, Longissimus and Spinalis muscles. These muscles are often hypertonic with L/S pain and a self-soft tissue mobilization is a great way to reduce the tone.
Without proper lumbar flexion range of motion your body may compensate at the thoracic spine which will lead to a cocktail of other issues.
#lumbarspine #lowerback #back #spine #softtissue #mobilization
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