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PNF Stretch: Lower Back Side Bend

Beginner I
(9 Reviews)

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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.


  • Strap


  • Flexibility
  • Lower Back


  • PNF
  • Yoga for Athletes
  • Yoga for Runners
  • Yoga for Back Care
December 17, 2021

I did this 2 times yesterday for a lower back that was a mess after a bunch of lifting/moving a couple days before. It was seriously like magic! Thank you.

January 1, 2021

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.)

November 13, 2020

Fantastic routine! Thank you David. I must look more into PNF techniques.

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