Lower Back Range of Motion

Sit comfortably in an upright position and cross your arms across your chest. First, round forward from your head and shoulders, curling down through your middle back. You'll feel a gentle stretch along your spine from bottom to top. Relax and return to the starting position.

Next, imagine you're reaching energy up through the top of your head and bend your neck, shoulders, and upper back backward. Let the movement continue through your mid-back. You'll feel your mid- and lower-back muscles contracting. Relax and return to the starting position.

Next, slowly tilt your spine to the left, beginning the motion in your neck and upper back. You'll feel a gentle stretch along the right side of your back. Relax and return to the starting position.

Next, slowly tilt your spine to the right, beginning the motion in your neck and upper back. You'll feel a gentle stretch along the left side of your back. Relax and return to the starting position.

Next, slowly rotate your spine to the left, beginning the motion in your neck and upper back. You'll feel a stretch from your left shoulder blade down to your right lower back. Relax and return to the starting position.

Next, slowly rotate your spine to the right, beginning the motion in your neck and upper back. You'll feel a stretch from your right shoulder blade down to your left lower back. Relax and return to the starting position.