Lower back stretch?

[Snap]

My lower back is on fire after deads...I can't really find much on a stretch that will focus on the lower back in DC's manual (then again I'm new, and maybe not looking hard enough)....I can get my upper back and lats no problem....any suggestions to really hit the lower back?

[Tills]

Here's what I do. I put a big I-bolt in the ceiling of my shop. I run my ATV winch through the I-bolt and down to the ground. Next I wrap that around my feet and use the winch to pull me up until I'm off the ground. I dangle there until I can't feel my head. This feels really good after deads and rows. Seriously.

[James]

Well for those of us who don't know what an I-bolt is and don't own an ATV... some other methods might suffice. :p

I usually grab onto a sturdy squat rack with both hands and if you get your feet in the right posotion and perform the rounded back stretch, you can usually start to feel it in your lower back. Other than that, I will just hang my arms down to the floor and I can really feel that in my lower back especially after doing deads.

Lastly, for individuals like yourself, I've heard of a method called tumble-bumble. You put on a purple tutu that is 4 sizes to small, and run around your house while pouring hot fudge and cayanne pepper all over yourself. You finish the stretch by doing a front hand spring\triple toe loop combo on your front lawn while belting aloud that "James is my father".

Glad to have you aboard bro, must have time to post sitting in that cruiser all day eh?

[Tills]

My bad James. Should have put eye bolt instead of I-bolt. I've seen it both ways, the first is the most common. Does that clear things up? Don't have an ATV? No need to despair. This can also be accomplished in the same manner using a good strong rope and a trustworthy assistant in a car, truck, or even your lawn tractor. Just tie the rope off to the bumper of the vehicle, run it through the eye bolt, then to your feet. Just make sure you trust the person in the vehicle!

Or you could just hang by your feet from the chinning bar.

[bigp3]

My lower back cramps all the time and here is what my martial arts instructor showed me and it works like a charm. Get down on the floor like you are going to do a pushup. Stay in the up position pushing your crotch towards the floor as far as you you can go while arching your back. I typically push down until my legs and crotch are almost flat on the floor keeping my arms as close to locked out as I can pulling me head back.

[James]

We did that stretch before every football practice in highschool too but I came to think. How in the hell is that stretching your lower back? I would think it's compressing it more than anything... more of an ab stretch. I may be off base here but that's just what it seems.

-James

[bigp3]

Honestly I dont understand the physiology as to why it works either but it does, trust me coming from someone with back problems.

[bigp3]

okay I was thinking a bit more. Wouldn't your spinal erectors be relaxed when you were bent foreward hence being in the streched postioned when flexed backwards. I could be completely wrong so if anyone else knows please chime in...

[James]

well

It seems like when you stretch every other muscle (chest, bi's, tris, etc..) it is in the relaxed position. A flexed or contracted muscle would be the opposite of stretching I would think... stretching something in the flexed position just doesn't seem to make sense... but again maybe I am wrong here. Interesting, none-the-less.

-James

[OffDaMuscle]

theres lots.
theres spinal twists.... sit on the ground, cross one leg over the other. nowtake you opposit elbow and place it on the other side of the top leg and push yourself furtherand look behind you.

also place one leg on an elevated platform like a table about waist high. the lean forward and curl you chest toward you pelvis, almost like a crunch and reach for your tows.

next lay on your back, take one knee and place it on the opposit side of you body and pull down on it.

im sure theres more i just cant think of any more right now.

[Swellin]

next lay on your back, take one knee and place it on the opposit side of you body and pull down on it.

When done right (and you will know when you get it right), that one is awesome.


Another one is to position yourself just like you do for the quad stretch, and lean forward...pressing your chest down to your knees and your ass to your heels. You also reach out in front of you as far as possible. Sometimes, I get my wife to press down on both my lower back and my shoulders when I do this. I have even had her sit on my back for this...but that can be too much...depending on the wife.

[asim]

On the topic of lower back. How do you take pressure off the lower back. Do you lie on your front, back or side. I came back from the gym today and 3 hours afterwards my lower back really tightened up. Leaning over while doing barbell rows kills my lower back.

[bigp3]

I asked my martial arts instructor about the stretch he showed me he said that it releaves pressure off of your spine. Like I said I dont know why it works but it does releave cramping when I get it in my lower back.

[jimpaul]

I like the two knees to chest stretch while laying flat on your back or the one knee to chest at a time. Then there's the on hand and knees and round your back, the cat's meow.

Stretches are usually held for 30 seconds, it helps me. Good luck!

jim

[big_byrd52]

well my back knots up after deads, i cant bend over at all to stretch it! i just roll around on the floor bending, straighting, elevating and lowering my legs trying to get them to relax w/o any luck. i have found that it helps some to do abs before deadlifting so its pulling u forward, and then do crunches immediatly after the deads before u catch ur breath and tighten up.

the only thing i can do is sit in the floor and have some random person come sit/lean on my back/shoulders to stretch it out.