Here's how to loosen tight lower back muscles and relieve lower back pain. This routine takes you through release techniques for the Paraspinals (Erector spinae muscle group, Quadratus Lumborum, Iliocostalis). Grab The Deep Core Mini-Training: coachsofiafitness.com/core to get relief and protect your paraspinal muscles from tightness and trigger points forming.
▶Back Pain Control: www.coachsofiafitness.com/join
Free Transverse Abdominis Exercises PDF to help you support and stabilize your lower back: www.coachsofiafitness.com/tra...
Tools:
- Trigger point roller: amzn.to/39Kmj5g
- Massage balls: amzn.to/3bKeuxY
Video Segments:
00:00 Intro to Paraspinals
00:50 Erector Spinae Group
01:35 Multifidus tightness
02:00 QL Referred pain
02:57 Trigger Points Releases
06:49 Lower Back Stretches
09:09 Mobility Releases
We can release and loosen tight lower back muscles called the Paraspinal Muscles with this effective routine that includes self-massage, stretches, and mobility exercises.
The Paraspinal Muscles:
The Erector Spinae Group (Iliocostalis, Longissimus, Spinalis (incl. multifidus))
Quadratus Lumborum
Amazing Pain Relief Program:
▶Piriformis Control: www.coachsofiafitness.com/pir...
▶Piriformis Stretching Guide: www.coachsofiafitness.com/pir...
▶Back Pain Control: www.coachsofiafitness.com/joi...
▶Trapezius Control: www.coachsofiafitness.com/tra...
▶ Strong Glutes: www.coachsofiafitness.com/str...
▶ Deep Core Mini-Training: www.coachsofiafitness.com/core
✮CHANNEL INFORMATION
Coach Sofia is a Certified Strength Coach & NASM Corrective Exercise Specialist. Coach Sofia is the head Coach at CSF Back Recovery Inc.. We help women and men fix lower back pain, piriformis syndrome, and muscle pain through corrective strengthening exercises, gentle stretching routines and helpful daily management tips. Sofia went through a long pain journey herself after being diagnosed in 2011 with piriformis syndrome, an L5/S1 herniation, and ankylosing spondylitis. She shares everything that helped her heal and regain her life on her blog and this channel.
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16 июл 2024
