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Getbig Bodybuilding Boards => Training Q&A => Topic started by: smaul on October 31, 2006, 07:48:29 AM
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What's a good lower back stretch? i was kind of just bending double (haha) to try and stretch it the other day when I felt a funny pop and it hurt like a bastard. Is slowly getting better now but was wondering whether there are any good ways of warming up/stretching prior to deadlifting.
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Might try sitting on the ground/bench holding a dowel or other like short handled object. Draw the legs up and place the dowel on the bottom of the feet. Slowly extend the legs out in full length (or try to) as you bend from the waist. After a few times working like this you should be able to touch the forehead to the knee area. Hold this position for a count of 30 and repeat. If there is any secret to stretching it might be to relax the opposite muscle group, as well as the area you want to focus on, while you stretch.
For extra tall people (met a lot of 6'6 + basketball players) just place the interlocked fingers at the bottom of the feet and do the same slow movement. Most normal size people can do this when they reach a better degree of flexability with this style of stretch. If having trouble with a dowel (shorter arms) than us a towel, belt, etc. This might be surprising but a lot of BBers have limited flexability in the back and shoulder girdle.
GoodMornings and SLDL's are also good ways to stretch the lower back area. With a light weight and slow reps, keep the back straight and flat while stretching. I would not suggest standing on a platform/bench, etc (looking for that extra stretch ) with any heavy weight. Try for reps and a lighter weight load. These should be just a warm-up movements. The serious stuff come in the regular DL workout.
The calf's & ham's are also important when stretching is concerned. Might try placing the toes on a 2" blosk, BB plate, etc and do GM'ing or SLDL that way (light weight). Great stretch for the chain of muscles along the rear of the body. Good Luck.
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I always pedaled a bike a bit before deads, to warm my knees up and to break a small sweat. I'd warm my back up by beginning deadlifting light for a few sets, certainly wouldn't do anything like hyper extensions to warm it up, by end of deadlifts my lower back was already cooked so i didn't pre-cook it with any thing else.
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Try lying on ground and bend legs so upper legs are at 90 degress to ur upper body and actually 90 degrees with lower legs (like u wer sitting in chair except ur lying down). Then twist at the hips right and left so knees are on the ground, but keep ur shoulders on the ground. ALso try pressing down knee into the ground. while doing this, good stretch and sometimes my lower back will pop tho it feels good lol.
davie
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from a person with 3 hernitated discs. you can't warm up enough before heavy deads. don't make deads your first exercise for back. it's 3rd in my routine. don't go too light on your heaviest sets. light weight would keep your body from remaining tight causing you to lose form and open yourself to injury.
the best stretch i found is kneel down on your knees and sit on your heels, now bend over and put your forehead on the floor while trying to keep your butt on your heels. out stretch your arms. this will put a curve in you lower back stretching the muscles. hold for 30 sec.
the lying on your back and pull your knees to your chest is a good one too. kind of like a cannonball.