Name: Playbook - Dr. Caleb Burgess - Lumbar Mobility - Level 2
Uploaded: 2024-04-19T04:48:15.154Z
Duration: 15 min
Description: Lumbar Mobility - Level 2

This is a beginner to intermediate level routine (Level 2) to help improve lumbar spine (lower back) mobility.

Ideally you have made your way through Level 1 and given sufficient time to work your way up to these movements.

However, this could be your starting point as well, and that's fine!

When you find that you either A) Need more variety or B) Feel that you could push into more range of motion, progress to "Lumbar Mobility - Level 3"

*Hold 5 sec per rep

Set up:
- Place your hands slightly in front of your shoulders (in line with your face) and your knees directly underneath your hips as shown

Movement:
- Slowly rock backward toward your heels, allowing your lower back to round
- You should feel a stretch in your lower back at the bottom position
- Hold for the prescribed time and then return to the start position

Tips:
- You should feel this stretching your lower back, and possibly your lats near your armpits
- Only work within the range of motion that is tolerable to you...don't push into worsening pain
***If you feel any PINCHING pain in the groin, focus more on rounding your back (part 1) and don't rock backward as far

Child's Pose - Lumbar Flexion with Hip / Shoulder Flexion

*Hold 3 sec per rep, per side

Set up:
- Lay on your back with one knee bent up toward your chest
- Place your opposite side hand on the outer part of your lower thigh

Movement:
- Then pull your leg across your body toward the ground
- Try to keep your shoulders on the ground (keep them from rotating) while you allow your pelvis/hips to rotate
- Hold the stretch for the prescribed time and then release and repeat

Tips:
- A common mistake is pulling the leg across the body but not allowing the pelvis to rotate with it; this places all the stretch at the hip/glute, which is not the goal of the exercise (the goal is to feel a stretch in the lower back on the same side as the leg that is moving)

Supine Lumbar Rotation Pullovers - Alternating

*Hold 2 sec per rep

Set up:
- Depending on your mobility and tolerance to the movement, your hand position may vary (further out in front of you or closer to your armpits)

Movement:
- Push into the ground using your arms to lift your chest off of the ground, trying to arch the entire spine backwards (not just your lower back, but also your upper back)
- Keep your low back and glute muscles relaxed and keep your hips on the ground (they should not raise up off the ground or else you are pushing up too high)

Tips:
- You may feel pressure in your back but it should not be painful/sharp (it should feel good and like it either stays the same or feels better with more reps)
- If it hurts, don't push as high or hold for as long a time

Prone Press Up - Lumbar Extension - on Hands

*Hold 2 sec per rep per side

Set up:
- On hands and knees, with hands directly under the shoulders and the knees directly under the hips

Movement:
- Bring your left hip and your left shoulder closer together, as if you are doing a "crunch" on that side
- Hold of the prescribed time, and then repeat on the other side
- Repeat for the prescribed reps

Tips:
- If currently in pain, only move through the range of motion that is tolerable/comfortable...don't push through pain

Quadruped Lumbar Lateral Flexion - Alternating

Lumbar Mobility - Level 2

Lumbar Mobility - Start Here!

The car cow felt like I couldn't move my anything in this position :)

CRAIG

Not too long so it is perfect for daily routine

Fazri

Felt so relaxed after completing the Lumbar routine. Moving to thoriac routine.

Also thank you Dr Burgess for the prompt guidance to my queries

Lumbar Mobility - Level 2

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