Lower Lumbar Stretching
This stretch will reach into area in the low back at the base of the spine. There are many small intricate muscle such as the multifidus as well as the Quadratus Lumborum and Erector Spinae Longissimus Lumborum and Costalis whic attach from the sacrum, Posterior Superior Iliac Spine ( the two nobbly bits of bone at the base of the spine. They attach all the way up the spine and to the Rib angles.
Upper Lumbar Stretching
This change of angle with the knee takes the stretch further up the spine. Try different positions to stretch higher and lower. Hold the stretches for 30 – 60 seconds. From this stretch a good routine would be to move into the buttock stretches.
Upper Back and Trapezius Stretching
The Trapezius is a Diamound shaped muscle from the base of the head out to the shoulder blades and down to the central low spine. By outstretching the hand the wings of the trapezius stretch wide. Then lowering the head pulls upwards, if you do not have problems with the low back the Thorax may be arched cat-like to increase this stretch. Contact us for more advice on back stretches.