Amanda Biskのインスタグラム(amandabisk) - 8月16日 16時52分

LOW BACK PAIN (QL) STRETCHES 🙌🏼 These are an absolute life saver if you suffer from pain and tightness in your lower back, specifically the QL muscle (quadratus lumborum). The QL runs either side of the lumbar spine, starting from the lowest rib to the top of your pelvis AND is is one of the prime causes of lower back pain! 😫 This is something I personally suffer from, and over the years I have found these stretches help release the QL the most! (Trust me, I’ve tried ALOT!) ✨😌✨
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Hold each position for 10 long deep breaths...
▪️1. PUPPY POSE TWIST
The aim here is to keen your knees grounded while feeling like you are twisting to place your upper back on the ground. Try to reach your bottom arm away from you to deepen the twist. TIP! > Release your top arm to the sky or even bind behind you to get a deeper stretch.
▪️2. SEATED SIDE STRETCH
This is my favourite! Focus on turning your chest up to the sky and looking up. Use your bottom arm/elbow to press into your leg to increase the twist. TIP! > bind your top arm behind you to get deeper.
▪️3. STANDING SIDE STRETCH
Reach your top arm up and over while rotating your chest to the sky. Push your hips in the opposite direction. TIP! > you can also do this gripping onto a pole with you top arm to deepen the stretch.
▪️4. TWISTED WIDE LEG FOLD
Place your opposite hand to ankle. Reach up and around with your free hand and look under your armpit. TIP! > use your arms to PULL you into the twist.
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I hope these help you as much as they have helped me! 🙏🏼 #lowbackpain #lowbackpainrelief #lowerbackpain
ab♥️x
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Try my ‘Lower Back Pain’ yoga class on my app Fresh Body Fit Mind ☺️🙌🏼 In iPhone & Android ✨📱✨
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Music: cortado - anton.

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lease_fit_balanced_lifestyle_ 🙏🙏 @amandabisk, I constantly have lower back pain, have been seeing a physio on and off for the past year.. I will definitely be trying these stretches!! I Have also found since starting yoga with you it has helped a lot too 😍

lease_fit_balanced_lifestyle_ 🙏🙏 @amandabisk, I constantly have lower back pain, have been seeing a physio on and off for the past year.. I will definitely be trying these stretches!! I Have also found since starting yoga with you it has helped a lot too 😍

fionaaikman @amandabisk I can’t thank you enough for this. I have had terrible lower back pain this week. I did these exercises yesterday and it has helped with just one shot. Will continue til pain is completely gone.

russiantwist_ Me too me too I've been having lower back pain after bridges and wheels. Also upper back pain after plow pose :((

22exercise Not sure I could do all of these stretches - do you have any stretches to help with shoulder impingement?

kellyratkovic If I did some of these stretches I would aggravate my lower back pain not improve it sorry to say

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