Lower BackBeginner

Lower Back-SMR

Stretching movement using Foam Roll.

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Muscle guide

See the primary and supporting muscles.

The stronger highlight marks the main muscle associated with this movement. The lighter highlight marks supporting muscles.

Primary Lower Back

Movement instructions

1
In a seated position, place a foam roll under your lower back. Cross your arms in front of you and protract your shoulders. This will be your starting position.
2
Raise your hips off of the floor and lean back, keeping your weight on your lower back. Now shift your weight slightly to one side, keeping your weight off of the spine and on the muscles to the side of it. Roll over your lower back, holding points of tension for 10-30 seconds. Repeat on the other side.

Technique guidance

Breathe slowly and evenly. Exhale as you ease into a comfortable range, and never use the breath to force a deeper position.

Use only a comfortable range; a stretch may feel like tension but should not feel sharp or joint-specific.
Come out of the position slowly and use support when balance is limited.
Use tolerable pressure and avoid rolling directly over an injured area or causing sharp pain.

General guidance matched from movement type and equipment; it is not individualized coaching or medical advice.

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