Sit on a bench, plyo box, or hard chair.Complete 20 to 25 reps on each side and then move the Gemini up your back, ending just below the base of your ribcage. Come back to the middle position and then do the same with your right knee.Slowly drop your left knee toward the floor.Place an MWOD MUSH Gemini horizontally across your lower back, just above your pelvis.Lie on the floor on your back in front of a couch, plyo box, or bench with your feet up on it.The good news is that slack also goes both ways, so by prompting these spots to relax, you’ll also alleviate low back pain and tightness. In other words, if your hamstrings, glutes, obliques, hip flexors, and/or psoas are tight, they can pull on the muscles, ligaments, and tendons surrounding your lumbar spine. That’s because excessive tightness travels upstream and downstream. He also runs The Ready State virtual mobility coach.īefore you get started, it’s worth noting that not all of these address the low back directly. Starrett has worked with Levi Leipheimer, Rebecca Rusch, and many other champion endurance athletes. So what can you do instead? The answer isn’t “suffer” or “tough it out.” Rather, spend two to five minutes on the following mobility exercises, courtesy of Becoming a Supple Leopard author and doctor of physical therapy, Kelly Starrett. When dealing with pain or tightness, many of us instinctively reach for the ice pack, but the physician who created the famed RICE (Rest, Ice, Compression, and Elevation) protocol has actually changed his tune: ice can blunt your body’s natural healing process by suppressing inflammatory signals. Regardless, if you’re putting in a lot of miles or have just completed a race, you’re likely to struggle with some soreness and limited range of motion in this common trouble spot. Maybe you feel it right away or perhaps it creeps up on you the next morning when you try to get out of bed. There are some days when, no matter how well you warmed up, how good your form was, or how well your run, swim, or ride went your low back just feels trashed afterward.
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