Napra

Lower Back-SMR

Stretching & mobilityBeginner Lower back Foam roller
Lower Back-SMR, step 1
1. Sit down and place the foam roller under your lower back; cross your arms over your chest, feet flat on the floor.
Lower Back-SMR, step 2
2. Lift your hips and roll slowly back and forth on the roller, keeping your weight on the muscles beside the spine, not on the spine itself. Pause on tight spots for 10–30 s, then shift to the other side.

How to do it

  1. In a seated position, place a foam roll under your lower back. Cross your arms in front of you and protract your shoulders. This will be your starting position.
  2. Raise your hips off of the floor and lean back, keeping your weight on your lower back. Now shift your weight slightly to one side, keeping your weight off of the spine and on the muscles to the side of it. Roll over your lower back, holding points of tension for 10-30 seconds. Repeat on the other side.

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