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Limber up your lower back

Men's Fitness, June, 2003 by Dean Brierly, Mike Carlson, Allan Donnelly, Ben Kallen, Susie Kim, Bobby Lee, Dennis Nishi, Jim Shiebler, Mark Thorpe, Tom Weede

YOUR BACK IS LITERALLY the center of action. Even when you're just standing, the vertical alignment of your spinal column causes compressive forces on the rubbery disks that separate your vertebrae. Round your lower back and the vertebrae will squeeze the front part of the disks; overarching your lower back will have the opposite effect. Either way, you're increasing the chances of disk rupture. For protection while lifting, you should adopt a neutral lower-back position. Also make sure to keep your lower-back muscles flexible, which will further reduce the risk of injury. The stretch depicted below will help you do just that.

* Lie facedown with your hands flat on the ground and your elbows at your sides.

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* Looking straight ahead, slowly and gently push up so that you feel a comfortable stretch in your lower back (be careful not to stretch to the point of pain).

* As you become more flexible, you will be able to rise up higher.

* Hold for a few seconds; repeat five to 10 times.

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Limber up your lower back

Men's Fitness, June, 2003 by Dean Brierly, Mike Carlson, Allan Donnelly, Ben Kallen, Susie Kim, Bobby Lee, Dennis Nishi, Jim Shiebler, Mark Thorpe, Tom Weede

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