Here’s another exercise to improve mid back and lower back flexibility. You can use two tennis balls or lacrosse balls to easily self stretch different parts of the low back.
Exercise to improve mid back and lower back flexibility [Click To Tweet]
Stretches to improve low back flexibility [Click To Tweet]
How to Improve Lower Back Flexibility [Click To Tweet]
Hey guys, this is Manu Kalia, physical therapist and herbalist. So, in this video, along the same lines as some of the last videos that I did on improving the mobility of the lower thoracic area or even for your lower back or lumbar spine. We use a couple of other things. We used a foam roller and I used a wedge, some of the other videos, and in this video I’m going to show you to do something very similar by using tennis balls. You can also use other things like a lacrosse ball to mobilize those areas also.
So in this one I have two tennis balls. So you can see what they look like. So we tape them, tape them lengthwise and tape them in the center so they don’t move. This is where your spine can sit and the balls can go on either side, so it makes it more comfortable to mobilize specific areas.
So now what I’m going to do is basically the ball is going to be placed along this region. So this is my lower thoracic area, which tends to often get quite stiff because of people sitting in these rounded postures. So your hips get tight in the front as well as the back, plus your thoracic spine often gets really stiff because people are constantly in poor postures. So we’re targeting this region. You can also of course get stiffness in this lower area, too, but we’re targeting this area.
So what we’re going to do is I’m going to take these two balls and as I said they’re going to be sitting on either side and all I’m going to do is I’m going to place these guys, I’m going to search and place on either side of my spine, and now I can control… So if I’m really stiff, you might not be comfortable coming all the way down, so you can control how far you bring your pelvis down. So when I bridge up, and so now I control the pressure off of the balls. So when I come back down, it brings up the pressure onto the balls on either side of the spine or segments. So as I come down, now I’m feeling more pressure on those segments as well as it allows me to see if there’s some stiffness in those areas.
So now what I can do is I can go ahead and do some rotations to either side. If I want to mobilize the segments, I can hang out and do those. I can go the other way. And if I want to increase the stretch and mobility throughout the chain, maybe I’ll decide to bring my arm up, too, as I’m stretching the segments. And you can see where the ball is, right? So right now the pressure is on the other side right here, but this one doesn’t have as much as pressure on it because I’m going further out that way. So depending on what segment is stiff, you might decide to raise up, bring it down a notch, so you get to hit different segments and you get to do different positions. I could do some rotations with that. I could do some mobilizing by going up and down on a specific segment.
So, really easy technique to do and it’s a great exercise. Start with the tennis balls first. I showed it with a wedge also on how to mobilize that region. The wedge tends to be a little bit harder especially when you’re starting out. This could be an easy tool to use to help improve the mobility of that region. Four to five minutes, don’t overdo it, don’t crank on it too hard, and each successive time you do the exercise or the routine it should get easier and easier and you should have better mobility.
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