Every time I do a stretch like this my lower back is fricked for days.What is wrong with me? I'm trying to improve my mobility.
Every time I do a stretch like this my lower back is fucked for days.What is wrong with me?
Every time I do a stretch like this my lower back is fricked for days.What is wrong with me? I'm trying to improve my mobility.
Mobilise my nuts
bodyweight reverse back extension everyday in the mornings just 12-15 reps, you have a shit lower back.
I'm completely fine doing deadlifts but these yoga stretches that include extension of the lower back kill me man
deadlifts dont develop all the muscles in the lower back, please do what im telling you. Not with weight, just bodyweight daily. The pain will melt away, just google the correct form
Thanks, I will do. What is it exactly that is shit with my lower back? What part? Because this has been eluding me for ages.
dont like this guy so much but he is on point on this subject.
also check if your hip are aligned correctly.
and finally do this shit from the knees over toes dude because bad knees can frick your lower back too.
No Equipment Knee Health Exercise Program:
THE 10-STEP FORMULA
Step 1: Tibialis Raise
25 reps
[Embed]
Step 2: FHL Calf Raise
25 reps
[Embed]
Step 3: KOT Calf Raise
25 reps
[Embed]
Step 4: Patrick Step
25 reps
[Embed]
Step 5: ATG Split Squat
5 x 5 sets per leg
[Embed]
Step 6: KOT Squat
5 x 5 sets
[Embed]
Step 7: Elephant Walk
30 reps per leg
https://www.youtube.com/watch?v=cxGfrD9_Uzs [Embed]
Step 8: L-Sit
60 seconds total
https://www.youtube.com/watch?v=i8LsLLU8yoI [Embed]
Step 9: Couch Stretch
60 sec. per side
https://www.youtube.com/watch?v=Jay0Sd2exg0 [Embed]
Step 10: Outer Glute Stretch
60 sec. per side
https://www.youtube.com/watch?v=z64a5iOGXk0 [Embed]
BONUS TIPS
Troubleshooting Split Squats
https://www.youtube.com/watch?v=UbDSBFSaPvI [Embed]
it sounds like whatever you're doing is probably muscular-related. it sounds like your back is generally tight. you probably pull the muscles there that are already on the verge of getting pulled as a result of general back weakness/tightness.
as someone with a tight back as well, here is what I recommend:
I like to do rowing regularly. ease into it. 20 minutes of rowing per workout.
I also incorporate supermans regularly. planks help my back loosen up. you probably have weak abs.
you should lower your deadlift weight. Personally, for me, RDL has felt better because it somehow engages my abs more. Or, use a hex bar. At the minimum, warm up with higher reps. maybe 15+ to get into the cardio range. and utilize pause reps - do not jerk the weight up. do not go down quickly. do all of your reps slowly.
start foamrolling your back more regularly. You're on the verge of developing pulled back muscles
oh yeah and one more follow-up
for this stretch, you should not just push yourself down as far as you can - at least, not yet. your body isn't ready.
when you do this stretch, you should tuck your lower back in like you are doing an RDL and use your abs to pull yourself downwards.
This is a hamstring stretch.
It has always been a hamstring stretch.
Why people decide to round their backs and take all of the tension off their hamstrings is beyond me. Keep your back straight and make actual flexibility goals (hands to mid shin, hands to ankles, hands to feet, hands to ground, etc.) that mean something.
Mobility through your lower back is about the most useless capability one can have. Look at your average gamer sitting down, their lower backs are super mobile. If you want to train your lower back start with dead bugs, bird dogs, supermans, etc.
>Mobility through your lower back is about the most useless capability one can have. Look at your average gamer sitting down, their lower backs are super mobile
this is the most moronic statement i ever read in this god forsaken board, please have a nice day.
Don't think I will chief
>Keep your back straight
this. your back should be straight and actively trying to lengthen it. keep your hands above or below your knees and look upwards towards a wall or whatever.
Idk man after i do this stretch i feel alot cleaner, I definitely wouldnt recommend showering without soap
Your hip hinge is fricked, work on that. Keep your lower back flat.
Your discs are compressed and you have flexion intolerance.
Time to do real back exercises and not isometrics like deadlifts.
Try spine decompression, back extensions, work on mobility
>discs are compressed
This is interesting because I had an mri done on my lower spine and all I had was 'wear and tear' and they offered me pain suppressant injections and I said hell no.
You're a godsend, thanks for taking the time to post. I'll work through the list.
Do hanging on pull up bar you will feel it in your lower back how your discs decompress
you should ease into stretching then.
a healthier way to do this stretch is by using opposing muscle groups. i.e. do single leg swings like you're trying to kick something in front of you and behind you. try to flex your back and abs when doing it. start off with smaller swings.
do 15 reps at a time, maybe.
focus more on mobility than stretching. You cant stretch with a cold body, that is why a lot of yoga girls warm up before doing yoga.