3 Lumbar Stretches to Help Improve Flexibility

In this video Dr. Patrick Bradley explains three types of Lumbar Stretches to help improve flexibility.

3 Lumbar Stretches to Help Improve Flexibility

For all stretches, perform as advised by your chiropractor.


Stretch 1: Hip Flexor Lunge

We’ll start off with the Hip Flexor Lunge, which addresses the muscles that attach directly to the lower part of your spine. Prolonged sitting can cause your hips to tighten which can also affect the health of your lower back.

How To Preform A Hip Flexor Lunge
• Start with one knee of the floor and the other foot out ahead of you
• While keeping your spine straight and upright, you will begin to shift
your weight forward
• As you move forward, you’ll feel a pulling sensation from the front of
your thigh upwards to your belly button
• Repeat on the opposite side
• Then release


Stretch 2: Lying Spinal Twists

Next up is the Lying Spinal Twist. This is a great general stretch for your spine that can drastically increase mobility.

How To Preform Lying Spinal Twists
• While lying on your back, extend your arms out to the sides - palms up
• Arms should be even with your shoulders
• Raise your knees to 90 degrees and slowly lower them to one side
• Perform this stretch on the other side
• You may notice that one side is tighter than the other. These are
imbalances that can lead to back pain
• Then release


Stretch 3: Cat and Camel

Like the Spinal Twist, the Cat and Camel can really help increase spine
mobility. With repetition, you’ll notice that you’re able to push further each time.

How To Preform the Cat and Camel Stretch
• Start in a kneeling position, with your hands and elbows directly below
your shoulders
• Your knees should be directly under your hips
• Start by forming a straight line with your back – from your hips to the top of your head
• As you inhale, tuck your chin to your chest and arch your back
towards the ceiling – like a camel
• Squeezing your shoulder blades together helps drive your chest
forward
• On inhale, lift your chin and chest – like a cat
• Then release


Remember, for all stretches, perform as advised by your chiropractor.

The Joint is more than just a solution for back pain, it’s your key to a healthy lifestyle.

For more healthy tips visit our blog at: https://www.thejoint.com/blog

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