Скачать или смотреть 4 QUICK EXERCISES TO RELIEVE BACK STIFFNESS ✅

Here are four impactful self-massage exercises that you can do in the comfort of your living room to reach your toes again!

1. Sacrum self-osteofascial engagement - sit on roller on bony part at base of lumbar spine. Perform 4x rolls up and down, 4x rolls side to side. Should take 30s max. Maintain deep, consistent breaths throughout.

2. Iliac crest self-osteofascial engagement - lay on your side so roller is contacting top edge of crest of pelvis. Perform 4x rolls up and down over top edge of bony part of crest of pelvis, and 4x rolls side to side. Should take 30s max. Maintain deep, consistent breaths throughout.

3. Upper hamstring self-myofascial engagement - locate top of hamstrings just below sitting bone. Sit tall on roller with leg straight. Perform 4x up and downs, locate and hold on sore spot until tenderness drops off, and 4x side to sides. Maintain deep, consistent breaths throughout.

4. TFL self-myofascial engagement - lay on your side with roller above hip bone, but below crest of pelvis (near top of your pocket). Relax contact leg, and perform 4x up and downs, locate and hold on sore spot until tenderness drops off, and 4x side to sides. Maintain deep, consistent breaths throughout.

What exactly are we doing here?? We are using the foam roller to engage both boney and muscular areas to influence change in the neural, mechanical and fluid properties of the tissues.

By helping the tissues to rehydrate by applying compression and movement, our capacity for movement increases, our bodies can transmit forces and loads more readily, and mobility improves.

Further to the above exercises, Nick also completed:
5. Trochanter self-massage (osteofascial)
6. Pubis self-massage (osteofascial)
7. Anterior hip capsule (osteofascial)
8. Upper Glute (myofascial)

However, the four exercises videoed were the most beneficial for him and his ability to reach closer to his toes.

These exercises would compliment most lower back pain recovery programs, however as always it’s important to develop strategies unique to you and your mobility issues.

Call Restart on 1300 899 757 to move away from pain today!