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6 Lower Back Mobility Exercises for Men

Lower back mobility exercises can provide upper body support and help stabilize the lower spine. In addition, they can relieve and stop back pain.

Like an engineer erecting a structure in an earthquake zone, the human body strengthens itself with this strategy. It supports the spine and relieves the stresses of everyday life through a complex network of muscles and tendons.

Protecting your spine therefore requires strengthening your back, especially the latissimus dorsi, the largest muscle; the obliques and other muscles along the lateral line; and your glutes, which are responsible for posture and stride.


Best mobility exercises for lower back

Lower back mobility exercises help maintain proper pelvic and spinal alignment while energizing the legs, strengthening the core, and working the posterior muscles of the body.

Here is a list of six exercises you can incorporate into your exercise routine to improve mobility in your lower back:

1) dead bug

Deadbug is one of the best lower back mobility exercises that strengthens the transverse abdominal muscles, which are the deepest abdominal muscles at the core.

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That’s how it’s done:

  • While lying on your back, bring your arms toward the ceiling at shoulder height in the tabletop position by lifting your legs (knees bent 90 degrees and stacked over your hips).
  • Slowly raise your left arm overhead and straighten your right leg. Keep a few centimeters between the two.
  • Return your arm and leg to the starting position.
  • Extend your left leg and right arm as you repeat on the opposite side to complete one rep.
  • Continue alternating 12 to 15 reps.

2) One-leg glute bridge

The glute bridge is a fabulous lower back mobility exercise that works for both the glutes and hamstrings. It becomes more difficult to maintain core stability when performed on only one leg.

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That’s how it’s done:

  • Lie on your back. Your feet should be about 12 inches from your butt when you bend your knees and place them flat on the floor. Keep your arms at your sides.
  • Keep your right foot bent as you raise your leg toward the ceiling.
  • Lift your glutes and pelvis back off the floor by applying pressure from your left foot.
  • Keep your right leg elevated as you gradually lower yourself to complete one rep.
  • Perform 12 to 15 repetitions and switch to the other leg.

3) Piriformis stretch

This is another great exercise for lower back mobility. Your deep gluteus muscle, known as the piriformis, gets a workout from this stretch. Your buttocks and lower back may feel better after stretching this muscle.

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That’s how it’s done:

  • Lie on your back with your feet flat on the floor and knees bent.
  • Place your left thigh at the base of your right ankle.
  • Place your hands behind your left leg and pull it up until you feel a stretch.
  • Hold this pose for 30 to 60 seconds.
  • Go to the other side.

4) pelvic tilt

Your abs get stronger with pelvic tilts, which can relieve tension and stiffness in your lower back. It is one of the best mobility exercises for the lower back.

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That’s how it’s done:

  • Your feet should be flat on the floor as you lie on your back with your knees bent.
  • Lay your back flat on the floor and tighten your abdominal muscles.
  • Keep your mouth closed for up to ten seconds while continuing to breathe normally.
  • Take a few long breaths to relax and let go.
  • Perform one to three sets of three to five reps.

5) Seated Spinal Twist

Your hips, glutes and back will be stretched with this traditional twist. This exercise stretches your neck, shoulders, and abdomen while improving spinal mobility.

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That’s how it’s done:

  • Sit on the floor with your legs stretched out.
  • Place your foot on the outside of your right leg while bending your left knee.
  • Your left thigh should be on the outside of your right arm. Place your left hand behind you for support.
  • Twist to the left, starting at the bottom of your spine.
  • Hold this pose for up to a minute.
  • Repeat on the opposite side.

6) Scorpio range

Tight hamstrings, lats, and hip flexors can increase tension in the supporting muscles of the lower back. The Scorpion Reach is one of the best lower back mobility exercises to stretch your hips.

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That’s how it’s done:

  • Start with a high plank. Bring your right knee to your left elbow while keeping your left leg slightly bent.
  • Keeping your right leg elevated and bent, shoulders locked, chin tucked in, torso rotated counterclockwise, and right leg swung behind you.
  • Reverse the movement and continue plank to complete one rep.
  • Perform eight to ten repetitions on each side.

Bring away

After a back strengthening routine, stretching the back muscles with lower back range of motion exercises can help prevent injury and muscle pain. Additional benefits include increased flexibility and freedom of movement.


Q. Have you tried any of these lower back exercises?

1 votes so far

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Linh

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