How to do lumbar flexion exercises

We’ve already discussed the benefits and conditions for which lumbar flexion is appropriate. Now, we’ll discuss how to do this exercise correctly

How to do the exercises

  • You must locate a suitable place to lay down on your back for the supine low-back flexion exercise. It must be flat enough that you feel supported and comfortable. However, if you don’t have any other options, you can do the lumbar flexion exercises on a bed.
  • This exercise is done by lying down in a supine position.
  • Now, bend your knees and place your feet flat on the ground.
  • Slowly raise your knees towards your chest, then grab your knees with one hand.
  • You can grab your thighs if you feel any pressure or pain in your knees.
  • For 3 seconds, gently bring your knees to your chest.
  • Slowly return to your starting position.
  • Do this 10 times
  • During this exercise, be sure to keep an eye on the centralization of symptoms
  • If you feel your symptoms are getting worse, you should immediately stop lumbar flexion. This is not good for your body or for you.

Low Back Flexion Exercises: Progression

Once you are comfortable with the supine low-back flexion exercises, it’s time to move on to more challenging exercises. The progression of exercises includes several steps, like

  • In a sitting position, lumbar flexion
  • This is how it should be done: Sit in a chair with your knees bent and your feet flat on the ground. Then, lean forward and bend your lower back.
  • Hold this position for at most 2-3 seconds.
  • Reverse the process and return to your starting position. Repeat this 10 times.

Standing lumbar flexion

  • To perform standing lumbar flexion, stand with your feet shoulder-width apart. Then, bend forward slowly.
  • Try to reach your feet as far down as possible with your hands. But don’t push your limits.
  • You should hold this position for approximately 2 to 3 seconds before returning to your starting position.
  • Do this 10 times

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