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Thank you! i will def try thatWhat I do is prop my leg on a couch arm, chair, etc. , And slowly reach back, trying to touch your leg. Those are needle stretches but they help your back too There is always the traditional bridge
My daughter has had off & on lower back pain for 3 months. She was checked by a Dr & doesn't have any visible stress fractures. She's never had pain when tumbling, only with extreme stretching...i.e. trying to get a needle.She now only has pain when practicing kick back scorps (which I hate because she's so short it's hard for her to grab) & bridges that rock back & forth. I'm going to have her try these to see if it helps!For your lower back there a quite a few stretches that will help indirectly.
The first is a glute stretch. Lie supine (on your back) and bring your right knee to your left shoulder and hold for 15-30 seconds. Then do the same on the other side. Repeat 2-5 times
Next is a hip flexer stretch. Pull your right knee into your chest, as if your giving it a hug. Hold for 15-30 seconds. repeat on other side. do 2-5 reps.
Then do a hamstring stretch. in a lunge, place your back knee on the floor and keep your front leg straight. put your nose to your knee. Hold 15-30 sec for 3-5 repetitions on each leg.
Lastly is another glute/abdominal stretch. lying in a tuck, while keeping your back flat, pull your knees horizontally to the left and the right. hold for 15-30 seconds on each side. preform 3-5 reps of each
Hope that helps,
Coach Matt
Full-Out: Cheer & Fitness
facebook.com/cheerfullout
My daughter has had off & on lower back pain for 3 months. She was checked by a Dr & doesn't have any visible stress fractures. She's never had pain when tumbling, only with extreme stretching...i.e. trying to get a needle.She now only has pain when practicing kick back scorps (which I hate because she's so short it's hard for her to grab) & bridges that rock back & forth. I'm going to have her try these to see if it helps!