Name: Playbook - Leena Morris - Lower Back Mobility
Uploaded: 2023-05-04T00:21:04.734Z
Duration: 7 min
Description: Lower Back Mobility

- With feet shoulder width apart and hands overhead 
- Bend at the waist and lower hands towards the toes

Hamstring Stretch (Toe Touch)

- Stand in a split stance one leg forward and your opposite foot straight back
- Bend your front knee so that it is at about a 90-degree angle
- Press down and drive the hips forward until you feel a stretch from the front of your hip
- Hold the stretch for about 20 to 30 seconds

Low Lunge Stretch

- From the low lunge position, lift the opposite arm from the leg that’s in front up and over your head
- Gently lean to the side and reach across for a deeper stretch

Low Lunge with Side Stretch

- From the low lunge position, put your hands on the ground in front of you next to your forward foot
- For a deeper stretch, try to touch your inside elbow to the ground

Low Lunge with Forward Lean

- Lean back on one foot and keep one leg straight out in front of you
- Gently sit back and you use your hand to touch the front foot

Half Split Hamstring Stretch

- Begin on your hands and knees
- Round your back and tuck your chin
- Arch your back and look forward

Cat Cow Stretch

- Lying on your back 
- Tuck one knee towards your chest
- Use your hands to pull the knee close to your body
- Breathe deeply through the stretch

Lying Knee Tuck Stretch

- Lying on your back, bring your arms out to the sides with the palms facing down in a T position
- Bend the right knee and place the right foot next to the left knee
- Keep shoulders flat on the floor, exhale, and drop the right knee over to the left side of your body, twisting the spine and low back
- Look at the right finger tips, and allow gravity pull the knee down, so you do not have to use any effort in this posture
- Return knee to starting position to complete one full rep
*Complete same amount of reps on each side

Supine Spinal Twist

- Lay flat on your back and bend your knees
- Lift your hood off the ground in a rolling motion, as if you were tucking a tail between your legs
- Pause for a second at the top, and gently roll your hips back down to the ground