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Stick-Yer-Bum-Out

Stick your bum backwards and out to one side while twisting the spine. This reaches deep into one side of the low back. Then reverse the motion, and do the other side.

Description

This unusual mobilization reaches the low back and gluteus maximus in a way that no other exercise can, stimulating that hard-to-reach spot in the very bottom “corner” of the low back, just above the dimple. Stick your bum out as though you are going to sit down on a stool that is well behind you and off to one side. Your knees must bend. Round your low back like the top of a ball, lean your torso in the other direction (i.e. bum goes left, torso goes right), and twist your shoulders to face back towards the middle. (The further you lean and twist, the further the stretch will “reach” into your upper back.) To conclude, stand up and lean back a bit, clenching your gluteal and low back muscles firmly. Now alternate from side to side: left, clench, right, clench, left, clench, etc.


Good for …