Updated: Aug 31
Hey Dr. McNamara here, and if you're having any type of pain in this low back region, you're going to want to try to do this stretch. The first part of the stretch what you're going to do is a passive hold. You're going to take one leg, put it in flexion, and then rotate it across the body.
Then you're going to rotate your torso, the opposite direction. So you get a nice twist throughout your lumbar spine after 30 seconds of passively holding, we're going to do the progressive, angular isometric loading. This is where you're going to supply force in the opposite direction of the stretch.
So I'm going to use my core to twist the opposite way. And after about 30 seconds of that, I'm going to do the regressive angular isometric, loading, which is going to pull me actively deeper into the stretch. So, again, we use that core musculature and I'm turning deep into that stretch and just to get a little bit more out of it. I can hook my hand on that, PSIS the posterior superior iliac spine, and get a little bit more stretch. And then for the remainder of the 30 seconds, we're just going to hold passively and just relax and let those muscles release.