Lower Trunk Flexor Stretch Front Lying Position
Fitness Stretching
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Lower Trunk Flexor Stretch Front Lying Position
Lower-Trunk Stretches:
Method:
Lie facedown on the floor. Place both hands palms down; fingers point forward by each hip. Slowly arch the back, contracting the buttocks. Continue arching the back and lift your head and chest off the floor.
Affected Body Part:
Most-stretched muscles: Rectus abdominis, external oblique, internal oblique.
Lesser-stretched muscles: Quadratus lumborum, psoas major, iliacus, rotatores, intertransversarii.
Remember that arching the lower back is potentially dangerous, especially if you have weak abdominal muscles. Injuries from arching the lower back include excessive squeezing of the spinal discs, jammed spinal joints, and pinched spinal nerves emerging from the lumbar vertebrae. Therefore, this stretch is recommended only for those who are very stiff. When doing this stretch, do minimal arching and make sure that you squeeze the buttocks during the arching. Squeezing the buttocks reduces stress on the lower back.
Seated Toe Extensor Stretch
Shoulder Adductor Protractor and Elevator Stretch
Forearm Pronator Stretch
Standing Knee Flexor and Hip Adductor Stretch
Lower Trunk Flexor Stretch Back Lying Position
Recumbent Knee Flexor Stretch
Shoulder Extensor Adductor and Retractor Stretch
One Leg Standing Hip Flexor and Knee Extensor Stretch
Lying Hip Flexor and Knee Extensor Stretch
Seated Lower Trunk Extensor Lateral Flexor Stretch
Hip External Rotator and Back Extensor Stretch
Plantar Flexor and Foot Everter Stretch
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