Sample lower back stretching routine | YOU CAN DO THIS!
Back stiffness and discomfort is one of the most common complaints among lifters.
Many factors can contribute to back tightness, however you can control most of them with improving your form and focusing on back flexibility routines, stretching the surrounding muscles, and improving overall mobility.
The below sample lower back stretch routine can be done before or after training, or at another time not around a workout.
Jackknife Stretch: 30 seconds per side (1 minute total)
Pelvic Tilts: 30 seconds, slow and controlled reps
Lying Piriformis Stretch: 30 seconds per side (1 minute total)
Pancake Stretch: 30 seconds
Pancake Stretch with Lateral Bend: 30 seconds per side (1 minute total)
Seated Spinal Twist: 30 seconds per side (1 minute total)
Child’s Pose: 30 seconds
Bird Dog: 30 seconds per side, slow controlled reps (1 minute total)