Low Back Stretch Foam Roller
| Category: | Foam Roller |
|---|---|
| Share on: |
|
Yoga Lesson Planner
Pilates Lesson Planner
| Category: | Pilates Lesson Planner |
|---|---|
| Sub Category: | Foam Roller |
| Types: | Seated & Floor, Strengthen, Supine |
| Anatomy: | Lower Back |
| Chakras: | Base, Sacral Centre |
| Therapy: | Poor Posture |
| Drishti: | Up |
| Dosha: | Kapha, Pitta |
Lie with lower back on roller (head fully resting on roller). Knees bent. Legs hip-width apart. Inhale with pelvis neutral. Exhale, engage abdominals and arch lower back into the roller. Inhale, return pelvis to neutral. Repeat.
Releases tension in lower back. Stretches shoulders, chest.
Add a gentle arm stretch overhead.
Click here for lots of FREE downloadable Yoga lesson plans.
Click here for lots of FREE downloadable Pilates lesson plans.
- Foam Roller - 1
- Foam Roller workout 3
- Week 3
- Foam Roller: 60 Minute Improve Posture Challenge
- Ask Genie1
- Foam Roller - 1
- Foam Roller Exercises
- Foam roller
- Foam Roller Exercises
- Foam Roller Exercises
- Foam roller
- Foam Roller Exercises
- Foam Roller Exercises_2
- Foam Roller Exercises_3
- Foam Roller_3
- Foam Roller Exercises_3
- Foam Roller 1
- FULL SPINE RELIEF Foam Roller
- Foam Roller: 60 Minute Improve Posture Challenge
- Ask Genie1
- FULL SPINE RELIEF Foam Roller
- Ask Genie3
- Mat Pilates - Tuesday 14th February 2023 (FOAM ROLLER)
- Mat Pilates - Monday 13th February 2023 (FOAM ROLLER)
- FOAM ROLLER
- Mat Pilates - Monday 13th February 2023 (FOAM ROLLER)
- Foam Roller: 60 Minute Improve Posture Challenge
- FULL SPINE RELIEF Foam Roller
- Foam roller - for course
- Mat Beginner (FOAM ROLLER)
- Foam roller - for course
- Mat Pilates - Friday 28th April 2023 (FOAM ROLLER)
- Mat Pilates - (FOAM ROLLER)
- Foam Roller Exercises_3
- Foam Roller Exercises_3
- Mat Pilates - Tuesday 22nd August 2023 (FOAM ROLLER)
- Mat Pilates - Tuesday 22nd August 2023 (FOAM ROLLER)
- 52 Foam Roller: 60 Minute Improve Posture Challenge
- 53 Mat Pilates - (FOAM ROLLER)
- 54 Mat Pilates - (FOAM ROLLER)
- Foam Roller Exercises (1)
- Mat Pilates - (FOAM ROLLER 2)
- Foam Roller: Class 1
- Foam Roller: Class 2
- Foam Roller: Class 3
- Foam Roller:Class 4
- Foam Roller: Class 5
- Mat Pilates - Tuesday 22nd August 2023 (FOAM ROLLER)
- Mat Pilates - Tuesday 22nd August 2023 (FOAM ROLLER)
- Foam Roller Exercises_3
- Mat Pilates - (FOAM ROLLER)
- Mat Pilates - (FOAM ROLLER)
- Mat Pilates - (FOAM ROLLER)
- Mat Pilates - Tuesday 22nd August 2023 (FOAM ROLLER)
- Foam Roller: Class 1
- Foam Roller: Class june24
- Mat Pilates - Tuesday 14th February 2023 (FOAM ROLLER)
- Foam Roller: Class june24
- All Foam Roller Exercises
- Studio Warm up Foam Roller
- band
- Core Fusion Wednesday 1
Low Back Stretch On A Foam Roller: 30 Modifications
The Low Back Stretch On A Foam Roller is a fantastic exercise for releasing tension in the lower back and improving spinal flexibility. This exercise is part of the Pilates Foam Roller Card Deck, specifically within the “Flex and Stretch” category, which focuses on enhancing flexibility and relieving muscle tightness. By incorporating these modifications, practitioners of all levels can adapt the exercise to suit their abilities and comfort.
10 Beginner Modifications For The Low Back Stretch On A Foam Roller
Beginner Modification 1: Feet Flat on the Floor
Keep your feet flat on the floor for added stability.
Beginner Modification 2: Use a Smaller Roller
Opt for a smaller roller for easier control.
Beginner Modification 3: Support Head with a Towel
Place a towel under your head for extra comfort.
Beginner Modification 4: Perform with Knees Bent
Keep knees bent to ease lower back pressure.
Beginner Modification 5: Limit Movement Range
Reduce the range of motion for gentler stretching.
Beginner Modification 6: Slow Breathing Focus
Concentrate on slow, controlled breaths throughout.
Beginner Modification 7: Add Gentle Arm Stretches
Extend arms gently overhead for a fuller stretch.
Beginner Modification 8: Use a Wall for Support
Position yourself against a wall for added stability.
Beginner Modification 9: Hold the Position Longer
Pause and breathe in the stretched position for deeper relaxation.
Beginner Modification 10: Focus on Core Engagement
Prioritise abdominal engagement for better control.
10 Intermediate Modifications For The Low Back Stretch On A Foam Roller
Intermediate Modification 1: Legs Hip-Width Apart
Maintain legs hip-width apart for improved alignment.
Intermediate Modification 2: Slow Rocking Motion
Incorporate a slow rocking motion to enhance mobility.
Intermediate Modification 3: Feet on Roller
Rest feet on the roller for an added challenge.
Intermediate Modification 4: Incorporate a Twist
Gently twist hips to each side for a deeper stretch.
Intermediate Modification 5: Perform with Straight Legs
Extend legs straight for a greater challenge to the core.
Intermediate Modification 6: Use a Yoga Block
Place a yoga block under your feet for added height.
Intermediate Modification 7: Experiment with Arm Positions
Try different arm positions, such as out to the sides.
Intermediate Modification 8: Increase Breathing Duration
Inhale and exhale over a longer count for deeper relaxation.
Intermediate Modification 9: Add a Head Roll
Gently roll your head from side to side for added tension release.
Intermediate Modification 10: Visualisation Technique
Visualise your lower back releasing tension during the stretch.
10 Advanced Modifications For The Low Back Stretch On A Foam Roller
Advanced Modification 1: Use a Firm Roller
Use a firmer roller to deepen the stretch and challenge the muscles.
Advanced Modification 2: Arch and Hold
Arch your lower back and hold the position for several breaths.
Advanced Modification 3: Incorporate Leg Lifts
Lift one leg at a time while maintaining pelvic control.
Advanced Modification 4: Add Pulses
Introduce small pulses to the stretch for increased intensity.
Advanced Modification 5: Incorporate Resistance Bands
Use resistance bands around your thighs to engage the outer hips.
Advanced Modification 6: Transition to Bridge Pose
Flow into a bridge pose for added core engagement.
Advanced Modification 7: Hold One Leg Extended
Extend one leg while the other remains bent for advanced balance.
Advanced Modification 8: Experiment with Angles
Adjust the roller’s angle to target different areas of the back.
Advanced Modification 9: Combine with Other Exercises
Incorporate this stretch into a larger sequence for a full-body routine.
Advanced Modification 10: Focus on Breath with Movement
Synchronise your movements with your breath for a meditative experience.
George’s Conclusion And the Pilates Foam Roller Card Deck
The Pilates Foam Roller Card Deck offers a comprehensive resource for enhancing your Pilates practice. With various modifications tailored to all skill levels, you can experience the benefits of the Low Back Stretch On A Foam Roller and other exercises safely and effectively. Whether you are looking to increase flexibility, relieve tension, or improve core strength, this card deck is an invaluable addition to your fitness toolkit. Discover more and get your own deck here.
