This self-care exercise, the supine twist, releases fixations in these joints, which govern the pain and restriction around those joints. The multifidi and rotatores seem most directly connected to the sharp, fragile pain in the vertebrae. However, the quadratus lumborum typically creates a fragile, unstable low-back. Notably, there are many other low-back pain patterns.
The Exercise
Get Supine
- Lay on your back. This supine position removes the muscle tension created by bearing weight on the vertebra, making movements gentler and more manageable. Additionally, it is easier and more effective to prepare the low back with a vapocoolant like IcyHot or stroking ice up and down the low back along either side of the spine. This also releases stiff muscles laden with trigger points that restrict movement.
- Cross one leg over the other.
Twist
- Using the top leg, gently pull the knees toward the hip of the upper leg. Pull until there is tension through the hip or low back. Don’t force this or pull it hard.
- Hold it for about 2 seconds.
- Return to the upright position.
You can move the foot on the table to target the area you want to stretch. For example, moving the foot toward the hip targets the stretch higher, toward the mid-back. Conversely, moving the foot away from the hip targets the stretch lower, toward the hip.
The Context
Do 4-6 repetitions if you use ice-and-stretch or 12-15 if not. Keep them light so that you can relax into each stretch.
Work both sides. Work with the more restricted side, then cross your legs in the other direction and work with the other side. If you get joints that release with a click, go back and work with the other side again.
For Better Stretching
10 Tips to Improve Your Stretching
These tips make your stretching:
- easier
- more effective
- longer-lasting
- take less time
This is a relatively short post and can make a huge difference. If you find stretching painful, difficult, time-consuming, or less effective, take a few seconds to read this.
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Tony Preston has a practice in Atlanta, Georgia, where he sees clients. He has written materials and instructed classes since the mid-90s. This includes anatomy, trigger points, cranial, and neuromuscular.
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*This site is undergoing significant changes. We are reformatting and expanding the posts to make them easier to read. The result will also be more accessible and include more patterns with better self-care. Meanwhile, there may be formatting, content presentation, and readability inconsistencies. Until we get older posts updated, please excuse our mess.