Nedre rygrotation stræk

The Lower Back Rotation Stretch is a stretching exercise that helps loosen up the lower back and improve flexibility in the spine. This stretch is particularly beneficial for those who experience stiffness or tension in the lower back, and can help reduce back discomfort.

How to do the Lower Back Rotation Stretch correctly

Follow these steps to perform the Lower Back Rotation Stretch effectively:

  1. Lie on your back on a yoga mat or blanket with both legs bent and feet flat on the floor.
  2. Extend your arms out to the sides at shoulder height for extra support and stability.
  3. Pull the knees up towards the chest and let both knees fall slowly to the right side of the body until you feel a stretch in the lower back.
  4. Keep your shoulders flat on the floor and avoid lifting them while holding the stretch.
  5. Hold the stretch for 20-30 seconds, return to center and repeat on the opposite side.

Typical errors in the Lower Back Rotation Stretch

To get the full benefit of the stretch and avoid injury, you should avoid the following mistakes:

  • Shrug : Keep both shoulders flat on the floor to ensure the stretch focuses on the lower back.
  • Stretching too quickly : The movements must be slow and controlled. Enter the stretch carefully to avoid strain.
  • Stretching the lower back : The stretch must be comfortable. If you feel discomfort, adjust the position of the knees closer to the center.

Variations and Adjustments for the Lower Back Rotation Stretch

Depending on your flexibility and comfort, try these variations of the Lower Back Rotation Stretch :

  • Single knee rotation : Keep one leg bent and let only one knee fall over to the side while keeping the other leg straight. This provides a gentler stretch.
  • Supine rotation with support : Place a pillow under the knees as they fall to the side for a gentler rotation.

Rehearsals and recommendations

Hold the stretch for 20-30 seconds per side and repeat 2-3 times. The exercise can be performed daily or after training to reduce tension in the lower back and improve flexibility in the spine.

Breathing during the exercise

Remember to breathe calmly throughout the stretch. Take a deep breath as you move into the stretch and exhale slowly to relax the muscles and deepen the stretch.

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