Lower Back Release
Poor posture in daily life, especially those who often sit for long periods of time and are not upright, can lead to weakness and soreness in the lower back and waist muscles; in addition, poor exercise posture can also Can cause unexplained pain in the lower back.
Today I’m going to teach you how to use a foam roller to massage our lower back muscles!
Target muscle groups
This exercise targets the quadratus lumborum muscle, which connects the thorax, pelvis and spine and is one of the core muscle groups. It has the function of supporting the spine and is also an auxiliary muscle for breathing movements.
1. Sit on the floor with your feet stretched forward and flat on the ground. The roller is placed behind the lower back.
Use a roller to massage your lower back. At the beginning, you can rest your elbows on the roller to make it easier to maintain stability.
2. Turn your upper body to the left and raise your hips. Apply pressure to the soft tissue on the left side of the spine above the pelvis.
Use a roller to massage your lower back, then turn it obliquely and apply pressure on your left back with your body weight. At this time, you can use your left forearm for support.
Note
To avoid lumbar pain and injury, only apply pressure to the muscles and never roll on the bones. This action puts pressure on the rib edges and should be avoided by those over 60 years old or at risk of osteoporosis.
3. Gently roll the entire lower back up and down for 20-30 seconds.
Keep your body steady while rolling.
4. Turn your upper body to the right, repeat the same movement, and massage the right side of your lower back.
Change actions
Reduce the difficulty, take a Shuhuo stick, and massage the soft tissues on both sides of the waist.