Name: Playbook - Dr. Caleb Burgess - Lumbar Mobility - Level 3
Uploaded: 2024-04-19T04:48:15.240Z
Duration: 15 min
Description: Lumbar Mobility - Level 3

This is an intermediate level routine (Level 3) to help improve lumbar spine (lower back) mobility.

Ideally you have made your way through Level 2 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!

*Hold 5 sec per rep per side
**This clip is at 2x speed, so don't go this fast

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 tuck your tailbone underneath you, so that your lower back (spine) moves into rounded position, as shown (like a "C" with the opening facing downward)
- Hold this position and then slowly rock backward toward your heels for a greater stretch
- Walk your hands as far as you can to one side while keeping them fully stretched out, and hold for the prescribed time
- Then walk your hands in the opposite direction and perform in the same way

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 to Side Bend - Alternating

*Hold 3 sec per rep

Set up:
- Lay on your side with your top knee up toward your chest and your bottom leg straight, and hands out in front of you
**Ideally you can rest your head on something like a pillow or rolled up towel

Movement:
- Rotate your top shoulder backward toward the ground with your hand moving back as well

Tips:
- You may feel this as a stretch in your lower back (side that up), middle or upper back, or even into your neck and shoulder
- If your shoulder hurts, don't rotate your hand back as far (although you can still try to rotate your shoulder back more if it doesn't hurt)
- If your neck hurts, don't worry about rotating your head to follow your hand

Sidelying Thoracic and Lumbar Rotation with Top Hip Flexion

*Hold 3 sec per rep

Set up:
- Stand with your hands on your hips

Movement:
- Start the movement by lifting your chest up, trying to arch your UPPER back backwards first, and then slowly work your way down to the lower back
- Arch back as far as you can while keeping your knees locked out straight, and then come back up to the start position

Standing Lumbar Spine Extension Back Bends- Hands on Pelvis

*Hold 5 sec per rep

Set up:
- Start seated at the front edge of a chair and spread your legs apart

Movement:
- Slowly reach down between your legs while allowing your spine to round forward
- You should feel a tolerable stretch

Seated Lumbar Flexion at Edge of Chair

Lumbar Mobility - Level 3

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 3

More workouts from Dr. Caleb Burgess