Gentle Rotation for Back Pain Relief

Gentle Rotation for Back Pain Relief

Recommended Frequency:

Every day

A Gentle Rotation Routine for Lower Back Pain
74Views
0Likes
0Rating
What's Inside - See The Protocols

You can customize this routine to suit your needs, so anything you don't like, change or skip it!

Double Knee Rotation Stretch

Double Knee Rotation Stretch

6:30 AM
5m

A gentle rotation stretch that targets the lower back muscles and improves spinal mobility. This stretch is suitable for most back pain conditions when performed within a pain-free range.

Simple Task
Simple Task

Rotate knees to the left

Timed Activities - 20s

Rotate knees to the right

Timed Activities - 20s
Single Leg Rotation Stretch

Single Leg Rotation Stretch

6:40 AM
5m

A more aggressive rotation stretch that targets the lower back, quadratus lumborum, glutes, and piriformis muscles. This stretch introduces more rotation into the lower back.

Simple Task
Simple Task

Left leg rotation

Timed Activities - 20s

Right leg rotation

Timed Activities - 20s
What You'll Get
  • 💪
    Improved Spinal Mobility
    This stretch helps to improve the range of motion in your spine, particularly in the lower back area.
  • 💪
    Gentle Pain Relief
    When performed within a pain-free range, this stretch can provide gentle relief for various types of lower back pain.
  • 💪
    Increased Lower Back Flexibility
    This stretch helps to increase flexibility in the lower back muscles, particularly the quadratus lumborum.
  • 💪
    Glute and Piriformis Stretch
    The rotation also provides a good stretch for the glute and piriformis muscles, which can contribute to lower back pain when tight.
What you need to get started
As recommended by the creator

What do I need to start this routine?

Optional

Stretch Out Strap

View
Try It Out, Adjust As You Go!
What People Think About This Routine
Loading more comments...