R
retired_clarkthepotato2
Guest
Here is an obscure lower back exercise that increases flexibility and stamina alike. It has been used in the past by athletes that often put a lot of strain on their lower back (powerlifters, wrestlers, etc.), and need increased flexibility to broaden their range of movement. It is a little different and a little dangerous so be careful to do it right.
First, to isolate the lower back, lay on your stomach and put your hands behind and keep your feet together. This can sometimes be tricky to maintain this position, as your feet and hands may want to come apart. A tehnique that works is to lightly tie your hands and feet together to make sure the back is isolated, not too tight, just tight enough to avoid the temptation of pulling them apart, which your body will naturally have an inclination to do. (This is similar to the concept of keeping your feet held down for situps, or having someone hold your legs down for Russian leg curls, etc., to isolate the area being exercised.) This may seem weird, but it really does work! (Also, keeping the hands behind works flexibility in the shoulders as well)
Now onto the actually technique...
With your arms behind you, raise your feet off the ground and lift your head towards the ceiling. You should be able to really feel it in the lumbar region. Hold for about 10 seconds and repeat for desired amount of reps/sets.
Inhale through nose as you arch, hold breath while you hold the position, exhale back down.
Many people laugh at this exercise, but it really works, and is simple to do. You don't need any equipment, and can do it in your own home. It doesn't even need to be used by athletes alone. I do a couple sets every night before bed just to keep my back good and strong, and so I wake up without any stiffness in the morning.
*CAUTION - People that experience lower back pain should be careful with this exercise, though.
First, to isolate the lower back, lay on your stomach and put your hands behind and keep your feet together. This can sometimes be tricky to maintain this position, as your feet and hands may want to come apart. A tehnique that works is to lightly tie your hands and feet together to make sure the back is isolated, not too tight, just tight enough to avoid the temptation of pulling them apart, which your body will naturally have an inclination to do. (This is similar to the concept of keeping your feet held down for situps, or having someone hold your legs down for Russian leg curls, etc., to isolate the area being exercised.) This may seem weird, but it really does work! (Also, keeping the hands behind works flexibility in the shoulders as well)
Now onto the actually technique...
With your arms behind you, raise your feet off the ground and lift your head towards the ceiling. You should be able to really feel it in the lumbar region. Hold for about 10 seconds and repeat for desired amount of reps/sets.
Inhale through nose as you arch, hold breath while you hold the position, exhale back down.
Many people laugh at this exercise, but it really works, and is simple to do. You don't need any equipment, and can do it in your own home. It doesn't even need to be used by athletes alone. I do a couple sets every night before bed just to keep my back good and strong, and so I wake up without any stiffness in the morning.
*CAUTION - People that experience lower back pain should be careful with this exercise, though.