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See PlansPNF Stretch: Lower Back Side Bend
Beginner I
This video teaches you how to release tension in your lower back using the PNF technique. David will be showing you how to do a seated side bend in a way that stretches the erector spinae and quadratus lumborum, two key muscles that connect your spine to your pelvis.
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I
With this video, I found it tricky to hit the targeted muscles. It worked after I made some adjustments the second time through. The first was to bend the outstretched knee about 90 degrees before putting the strap around my foot. That changed the whole thing from an uncomfortably intense hamstring stretch to a gentle stretch of the intended target area. The second was to prevent it from becoming an intense shoulder stretch by leaving my free hand on my hip instead of extending it overhead. (Thanks for the, "if you'd like," comment.)
Fantastic routine! Thank you David. I must look more into PNF techniques.
Thank you, thank you, thank you! I just discovered these stretches after seeing your Instagram post. I have sciatic and SI joint pain fairly regularly. This video and the PNF hamstring stretches you posted have relieved my discomfort about 95% since I started doing them a couple days ago. I plan to make them part of my daily yoga routine.