The lumbar spine has the largest set of vertebrae and bears the most weight. Its function is to stabilize your spine and hips to prevent joint diseases and injury when you move and exercise. Although stretching your lumbar spine can improve its range of motion, you should not stretch beyond its normal range of motion because it can cause laxity in the tissues, tendons and ligaments, explains Coach Mike Boyle, author of "Advances in Functional Training."
Active Toe Touches
Place the balls of your feet together on top of a half foam roller, and raise your arms above your head. Exhale and bend forward to touch your toes. If you cannot touch them, bend your knees as much as necessary until you can touch them. Hold the stretch for two deep breaths and slowly straighten your legs. Roll your torso back up and raise your arms above your head again. Repeat the movement pattern 10 times total for two to three sets.
Tabletop Stretch
Place your hands against a wall with your arms straight in front of you. Stand with your legs about shoulder-width apart and bend your torso forward until you feel a stretch in your armpits, lower back and the backs of your hips and legs. Hold this stretch for five to six deep breaths and stand back up. Perform the stretch five to six times.
Standing Torso Rotation
Face away from a wall 1 foot with your left foot in front of you. Turn your torso to your left and touch the wall with both hands. Hold the stretch for one second and rotate to your right to touch the wall with both hands. Perform 10 reps, switch legs and perform another 10 reps.
Expert Insight
Perform strength exercises that increase stabilization strength in your lower spine, hips and abdominal muscles to complement lumbar spine flexibility, suggests fitness professional Anthony Carey, author of "Pain-Free Program." These exercises include squats, lunges and jumping rope.
References
- "Advances in Functional Training"; Mike Boyle; 2010
- "Pain-Free Program"; Anthony Carey; 2005
