Скачать или смотреть Zinger in the Lower Back..How to Fix it

You were doing a deadlift, and as you were coming up you felt a zinger in your lower back. Or maybe you were on a rowing machine or just reaching over to pick something up and on the way up you felt a pull in your lower back.

What likely happened was your hamstring muscle (hamstrings are the muscles on the back of your leg) shut OFF and your hip flexor muscles overpowered the movement, sending your hip bone forward and creating impaction in your lower back.

Now you have pain in your lower back.

1. Place the affected side off the table
2. Press your knee gently out against your hand
3. Take a big breath in, and press the sole of your foot down into the floor like you are trying to SLIDE YOUR HEEL BACKWARDS, without actually moving your foot (this contracts your hamstring)
4. Hold the contraction for 3-5 seconds as you hold your breath
5. Repeat 3-5 times.