Lumbar spine
Rolling and stretching of the lumbar spine (waist) is essential for the proper functioning of the hip joint. If it becomes too ,,strong”, it can cause a number of posture defects and consequent pain.
It belongs to the *posterior muscle chain, so it is worth dealing with all the muscles of the chain, rolling, stretching.
Roll and stretch both spine tension muscles.
The presented image and video material can be done for everyone, but in case of any injury, a consultation/survey is recommended for individualized training.
* Plantar fascia – gastrochnemius – hamstring – erector spinae
You can see the lumbar spine in the pictures below
SMR roller exercise
Starting position:
- Starting position:
Finishing position:
- Finishing position:
Level of Difficulty
Difficulty level 1
Difficulty level 2
Difficulty level 3
Streching, mobilization
Exercise 1
Exercise 1
Practice presentation in video
- Practice presentation in video
Starting position:
- Starting position:
Finishing position:
- Finishing position:
Exercise 2
Exercise 2
Practice presentation in video
- Practice presentation in video
Starting position
- Starting position
Knee bends 90 degrees
- Knee bends 90 degrees
My feet will be pushed up as long as I can
- My feet will be pushed up as long as I can
Lower body rotates, finishing position
- Lower body rotates, finishing position
Exercise 3
Exercise 3
Practice presentation in video
- Practice presentation in video
Starting position:
- Starting position:
Finishing position:
- Finishing position:
