How can I better warm up my lower back?

Question

Lalo Vera · Answer

Okay so what we have here I'm assuming that is a lower back warm-up that you're asking for for squats and deadlifts and such. So this is a high zerker squat with heels elevation on a ramp. The ramp is gonna posteriorly tilt your pelvic bone so that it's gonna make sure that you are getting good work done on orienting your hips the right way posteriorly and then also getting you good hip flexion in the sense by holding to the ball in between and also the elbows up allow you to get your core involved in everything that you're doing.

Dan Daly · Answer

How can I better warm up my back? Let's start with some hip mobility. First, soft tissue work. Here's a trigger point drill focused on the glutes which influence the hips and indirectly affect the back. So we're going to loosen up that tissue with a trigger point ball doing a pinning and stretching technique, flexing and rotating the hip joint underneath the pressure of a trigger point ball. Next is a dynamic hip stretch. A seated hands-free 90-90 drill focused on internal and external rotation of the hip and the opposing musculature of the inner and outer thigh. This is a challenging drill. If you need to put your hands down for support, you can and you'll notice the tremendous core demands as you rotate your hips underneath the stable spine. Next we want to fire up those muscles with some static stability. So here's a glute and core stability drill. It's a side-lying bridge with leg lift. Focus primarily on the downside hip, oblique, and shoulder with a little bit of a leg lift getting the outer. And then last you want to load those tissues. So here we're in a hip hinge with some wall support and feedback while we do a row and maintain that nice long spine and static position of the lower back.

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"How can I better warm up my lower back?"