Video
Instructions
- Lie on your back with arms extended to each side for balance.
- Lift your legs and bend your knees to 90 degrees.
- Slowly lower both knees to one side without lifting the shoulders.
- Immediately bring the knees back up and lower them to the opposite side.
- Continue alternating sides in a smooth, controlled motion.
Technical Tips
- Keep shoulder blades in contact with the floor throughout.
- Control the movement speed to maintain spinal alignment.
- Limit the range if your lower back feels strained.
Breathing Tips
- Inhale at the center position.
- Exhale while rotating the knees to the side.
- Inhale again when returning to center before switching sides.
Restrizioni mediche
- Herniated disc
- Severe scoliosis
- Acute lumbar strain
Descrizione
The Dynamic Lower Back Twist is a fluid movement designed to enhance spinal mobility and release tension in the lumbar region. Unlike static stretches, this dynamic version involves alternating side-to-side knee rotations while lying on the back, promoting active flexibility and circulation through the lower back and core. This exercise is highly effective as part of a warm-up or mobility routine, particularly for those who experience stiffness from prolonged sitting or seek to maintain lumbar flexibility. It activates the obliques and deeper spinal stabilizers while gently mobilizing the lumbar vertebrae. The movement also helps to reintroduce rotational capacity into the spine in a controlled and safe manner, making it a smart addition to both fitness and rehabilitation contexts.
What is a good dynamic stretch for the lower back?
The Dynamic Lower Back Twist is an effective movement that gently mobilizes the lumbar spine and improves rotational flexibility without requiring any equipment.
Can I do this exercise before my workout?
Yes, the Dynamic Lower Back Twist is ideal for warm-ups as it activates the core and increases spinal mobility to prepare your body for physical activity.
How many reps should I do for lower back mobility?
Start with 10 to 15 slow, controlled repetitions per side to promote flexibility and avoid overloading the lumbar spine.