Research has proven that there is a direct correlation between good low back tissue elasticity and injury prevention.

 

Note: On my website I have written an article on these muscles as well. (Leonie)

Piriformis Stretch:

To perform this stretch, lie on your back and cross the legs so that the left ankle rests on the right knee. Grab the back of the right knee with both hands and pull so that the right foot comes off the ground. When this side is done, switch legs. Complete this stretch for two sets of 30 seconds on each side.

Spinal Erectors Stretch:

Other areas that are crucial to low back flexibility are the spinal erectors located on each side of the spine in the lower back area. Tightness here can make it painful to do almost anything because they are postural muscles that never rest. To perform this stretch, sit in a chair with hips all the way back in the chair. With both hands, reach for the toes, and bring the torso closer to the legs.
If flexibility limits touching the toes, go until you feel slight discomfort for two sets of 30 seconds.
If sharp stabbing pain is felt, discontinue stretch immediately.

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