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Make sure you also do the hip stretches to take stress off the lower back.
1. Feet up on ottoman - one ball or two balls in a sock; work along the lower back paraspinals
2. Foam roller on wall
3. Lateral Opener – sit cross-legged and reach to the side – quadratus lumborum
4. Lateral opener on ball
5. Cat/Camel
6. Start in quadruped position with legs wide apart. Place arms in front of you on the foam roller. Roll forward on the foam roller and let your chest sink into the ground while stretching your chest.
7. Just lie on your stomach on pillows. If it’s uncomfortable, progress to no pillows.
8. Lie on your stomach. Then get up on elbows. If tolerated, work toward stacking fists under chin.
9. Mini press-ups
10. Full press-ups - especially if pain shrinks while doing (centralizes)
11. Rotation - just basic to start. On back, in bed with knees bent. More advanced - push down on right knee while knee is rotated to left. Use left arm to push down right knee while keeping right shoulder on ground. Other side - push down on left knee while knee is rotated to right. Use right arm to push down left knee while keeping left shoulder on ground.
(Advanced)
See the full Stretching & More Fitness Program. Includes all videos and printable guide sheets.
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