The lower back is a fulcrum for the rest of the body, acting as the hinge that connects the upper and lower body. The muscles, vertebrae, disks, and ligaments in the lower back can twist and bend forward, backward, and from side to side. Because of this wide range of motion, the area absorbs a lot of stress during everyday movement.
Liverpool/St. Helens Rugby Team In New Studio
Members of Liverpool /St.Helens Rugby team
So how do you stretch and strengthen these muscles?
Trikonasana (Triangle Pose), Dandasana (Staff Pose), and forward bends are particularly good, because they work the muscles of the abdomen and along the sides of the torso in addition to those of the lower back.
In addition, Trikonasana also strengthens an important back muscle called the quadratus lumborum, which connects the hip to the rib cage and allows you to bend sideways. It also helps one side of the pelvis lift higher than the other. You use it repeatedly during any activity in which you shift your body weight from side to side.
Bridge
Teacher Nisha Srivastava takes group to Bridge
Poses such as Dandasana and forward bends help stretch not only the back muscles but also the hamstrings (along the backs of the thighs), helping relieve tension in the lower back. They also teach you to extend through the torso and tip the top of the pelvis forward, so the back can move through its normal range of motion. This is important for the lower back muscles to function optimally.
There's a relationship between the length of a muscle and the strength that it generates, If a muscle cannot move along its normal full range of motion, it can't generate the optimal power.
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