Lower Trunk Flexor Stretch Front Lying Position
Lie facedown on the floor. Place both hands palms down; fingers point forward by each hip. Slowly arch the back, contracting the buttocks. Continue arching the back and lift your head and chest off the floor.
Affected Body Part:Most-stretched muscles
: Rectus abdominis, external oblique, internal oblique. Lesser-stretched muscles:
Quadratus lumborum, psoas major, iliacus, rotatores, intertransversarii.
Remember that arching the lower back is potentially dangerous, especially if you have weak abdominal muscles. Injuries from arching the lower back include excessive squeezing of the spinal discs, jammed spinal joints, and pinched spinal nerves emerging from the lumbar vertebrae. Therefore, this stretch is recommended only for those who are very stiff. When doing this stretch, do minimal arching and make sure that you squeeze the buttocks during the arching. Squeezing the buttocks reduces stress on the lower back.