The lumbosacral junction refers to the lower part of your spine where your lumbar vertebrae meet your sacrum. In this area of your lower back are many small muscles that intersect one another, designed to provide stability and assist with movement and balance. However, if the small muscles of your back become tight, they can cause considerable pain. Adequate flexibility in the muscles of your lower back is important for maintaining normal function and reducing pain or tension associated with everyday activities.
Child's Pose
Start on your hands and knees with your arms straight underneath your shoulders. Next, walk your hands out in front of you and pull your hips to your heels. Press your arms flat on the floor over your head so that your forearms and elbows touch the floor. Breathe deeply and hold for 30 seconds, making sure to keep your back straight and your head down.
Erector Spinae Stretch
Lie flat on your back without using a pillow or cushion for your head. Keep your legs straight and raise your feet in the air with your toes pointed toward the ceiling. Wrap your arms around the back of your knees and interlock your fingers. Continue to pull your legs toward your torso until your lower back lifts off the floor. Hold this position for 30 seconds.
Hug Knees to Chest
Lie flat on your back, bend your knees and lift them toward your chest. Hug your legs so that your fingers interlock. Use your arms to pull your knees close to your chest until your lower back lifts off the floor. Hold this position for 30 seconds and relax.
Spinal Twist
Sit on the floor with your legs straight and your upper body nearly vertical. Next, bend your right knee and place your right foot to the left side of your opposite knee. Bring the back of your left elbow to the right side of your bent knee. Put your right hand on the floor about 1 foot behind your hips. Push your right knee to the left with your left elbow while you turn your head and shoulders to the right as far as possible. Hold this position for 30 seconds and switch sides.
References
- "Stretching Scientifically: A Guide to Flexibility Training, Fourth Edition"; Thomas Kurz; 2003
- "Essentials of Strength Training and Conditioning"; Thomas R. Baechle, Roger W. Earle; 2000
