Amanda Biskさんのインスタグラム写真 - (Amanda BiskInstagram)「LOWER BACK PAIN STRETCHES ✨ I get asked about lower back pain alllllll the time ⚡️ I actually get a tight and sore lower back if I don’t stretch enough, so that’s why I wanted to share some of my fave stretches with you ☺️ Hold each stretch and it’s variation for 10 long deep breaths... ▪️1. RAGDOLL + FORWARD FOLD A great way to create length and release pressure from the low back. Bend your knees and relax your upper body. Try the second variation by taking an INHALE as you bend, EXHALE as you straighten the knees. ▪️1. KNEELING HIP FLEXOR After sitting down for most of the day our hip flexors can get incredibly tight. This can cause the pelvis to tip forward, putting extra strain on the low back muscles (especially QL). Sink the hips and draw the belly button IN for all 3 variations. ▪️3. SEATED SIDE STRETCH My favourite!! Excellent for releasing the QL (muscles running down either side of the low back). Focus on a hiring your sit bones down and turning your gaze up to the sky. Second variation adds additional twist and a deeper stretch. ▪️4. GLUTE STRETCH Releases tension from the hips and low back. Relax your head to the ground, squeeze your shoulder blades together, THEN begin to pull your knees in. ▪️5. LYING TWIST Great for increasing mobility in the spine. Guide your knee across the body with your opposite hand. Look away from your knee (opposite direction) to create a nice twist from head to hips. Hope this helps! 😘 #lowerbackpain #backpain #backpainstretches ab♥️x Wearing: @annabellaoflondon Music: Golden Hour - Attom」9月26日 13時00分