Here’s a #Beastly
lower back stretch! 👹This QL stretch is expanding upon the door variation we have done in the past. I like using the rings💍, TRX, or rope to do this QL stretch because you get so much more control and you can get deeper into the stretch. This exercise may also stretch the lat, oblique, glute medius, TFL, and peroneal depending on the angles📐 you make and how tight you are. Try to hold each side for 30 sec - 2 minutes. Focus on deep and controlled breathing💨… and RELAX!
Cues for stretching the right side:
1️⃣Stand tall with the rings/TRX/Rope/etc in hand and overhead. Make sure that the attachment point is on your left side.
2️⃣Cross your left leg in front of your right leg. 🔀
3️⃣Slowly shift your right side of your hip to the right➡️, dropping it to the floor.
4️⃣Your hands and arms will shift to the left and your right arm will cross in front of your face.
5️⃣As you drop the hips lower, you create some rotation and flexion in the lower back, stretching that right QL.
6️⃣Use the leg that is crossed over for support🔩 so that you don’t fall.
7️⃣The straight leg should be fairly relaxed.
8️⃣While holding the stretch, play with trying to rotate 🔄the hips and torso to find different stretches. This may require you to also shift your hands overhead. .
This stretch can be done by holding onto a doorway 🚪as well, but again, I find this method to provide more freedom. -💻Written by Andrew Dettelbach
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