Nedre ryggrotasjonsstrekning

The Lower Back Rotation Stretch is an effective exercise that focuses on loosening up the lower back and improving the mobility of the spine . This stretch is ideal for relieving tension after long periods of sitting or as part of a post-exercise cool-down routine.

Correct Technique

How to perform the Lower Back Rotation Stretch:

1. Start lying on your back with your knees bent and your feet flat on the floor.
2. Inhale and gently lower your knees to the right side, while keeping both shoulders in contact with the floor.
3. Hold the position for 20-30 seconds and feel the stretch in the lower back.
4. Exhale and bring your knees back to center, and repeat on the left side.

Common Errors

• Raised shoulders: Make sure both shoulders remain in contact with the floor to get the full effect of the stretch.
• Excessive movement: Avoid pushing the knees down too far. Move only as far as feels comfortable.

Modifications and Variations

• Use support: Place a pillow under the knees to make the stretch more gentle.
• Deeper stretch: For a deeper rotation, you can place the top ankle on the opposite knee to increase the pressure.

Repetitions and Sets

Hold the stretch for 20-30 seconds on each side and repeat 2-3 times to relieve tension in the lower back.

Breathing techniques

Inhale deeply as you prepare for the stretch, and exhale as you let your knees fall to the side. This helps you relax your back and go deeper into the stretch.

Visual Tips and Angles

Watch this video for a detailed demonstration of the Lower Back Rotation Stretch:

The video provides a detailed guide to performing the Lower Back Rotation Stretch safely and effectively.