Stretching to prevent lower back pain while lying down [9 minutes before going to bed]
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We'll introduce stretches to relieve lower back pain that you can do while lying down.
Let's focus on stretching the muscles that are prone to causing lower back pain.
Stretching the thighs, buttocks, spine area, and abdomen are key points for relief.
Performing these stretches while lying down makes it easier to relax, so it's highly recommended.
It only takes 10 minutes or less, so try doing it once a day for two weeks.
All stretches include explanations of key points.
Please refer to the video and try them out.
◯Supervised by Trainer Maeda | Extra-thick stretch mat Wide type
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【Recommended Videos】
○ Recommended Stretches for People with Lower Back Pain [10 Minutes]
• 腰痛持ちの方へおすすめのストレッチ【10分間】
○ Recommended Exercises for People Suffering from Lower Back Pain | Preventive Exercises [7 Exercises]
• 腰痛で悩む方にオススメの体操｜予防エクササイズ【7種目】
○ Recommended Strength Training for People Suffering from Lordosis [5 Exercises]
• 反り腰でお悩みの方にオススメの筋トレ【5種目】
○ Stretches to Combat Lordosis [6 Minutes]
• 反り腰対策ストレッチ【6分間】
【Menu】
0:00 Introduction
0:08 Hamstring Stretch
●Point: Keep your chin tucked and your back straight.
1:30 Glute Stretch (Gluteus Medius & Gluteus Maximus)
●Point: Pull your hips towards your chest without lifting them off the floor.
2:58 Lower Back and Buttocks Stretch (Gluteus Medius & Erector Spinae)
●Point: Stretch the upper and lower back and hip joints.
4:27 Lower Back Loosening (Erector Spinae)
●Point: Round your back and loosen the muscles by rolling while relaxing.
5:14 Side Body Stretch (Obliques, Gluteus Medius, Vastus Lateralis)
●Point: Flex your body as if stretching your arms and legs far away.
6:43 Front Thigh Stretch (Quadriceps Femoris)
●Point: Stretch the front of your thighs by bringing your knees closer to the floor.
8:05 Lower Back Loosening (Erector Spinae)
●Point: Round your back and loosen the muscles by rolling while relaxing.
8:46 Summary
*Results of stretching may vary from person to person.
*If you have an illness or injury, please adjust the exercises according to your own condition.
*Stop immediately if you experience pain.
[Related Videos]
○Which one is you? Self-check for lower back pain and explanation of countermeasures by type
• あなたはどれ？腰痛のセルフチェックとタイプ別対策を解説
○Recommended exercises for those who experience lower back pain when bending forward [5 exercises]
• 前にかがむと腰が痛い方にオススメの体操【5種目】
○Recommended exercises for those who experience lower back pain when bending backward [5 exercises]
• 後ろに反ると腰が痛い方にオススメの体操【5種目】
○Recommended exercises for those who experience pain when twisting their waist [6 exercises]
• 腰をひねると痛い方にオススメの体操【6種目】
○Effective muscle training for the psoas muscle [2 exercises]
• 腸腰筋の効果的な筋トレ【2種目】
○What is the psoas muscle? Self-check methods and the benefits of training
• 腸腰筋とは？セルフチェック方法とトレーニングのメリットについて
○Recommended for those suffering from lordosis! Stretches and strength training to address it
• 反り腰にお悩みの方にオススメ！対策のストレッチと筋トレ
○Psoas muscle stretch | For those with lower back pain
• 腸腰筋のストレッチ｜腰痛持ちの方向け編
○What are the causes of lordosis!? 8 Recommended Stretches and Exercises [A Must-See for Those Concerned About Their Stomach]
• 反り腰の原因とは！？おすすめのストレッチとエクササイズ8種【お腹が気になる方必見】
○ Stretches You Should Know to Improve Your Posture [4 Exercises]
• 姿勢をよくするために知っておきたいストレッチ【4種目】
○ Strength Training Exercises You Should Know to Improve Your Posture [4 Exercises]
• 姿勢をよくするために知っておきたい筋トレ【4種目】
○ Psoas Muscle Stretch | Recommended for Those Concerned About Lower Abdomen and Hip Joint Tightness [2021 Edition]
• 腸腰筋のストレッチ｜下腹や股関節のつまりが気になる方にもオススメ【2021年版】
○ Stretches Recommended for Those with Stiff Bodies [8 Exercises]
• 身体が硬い方にオススメのストレッチ【8種目】
#GronG #LowerBackPainStretchingWhileLyingDown #LowerBackPainRelief
[Supervised and Starring]
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Maeda Shuhei
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【What is GronG?】
GronG is composed of "Growth" and "Strong," and embodies the meaning that "people become stronger by seeking growth."
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