Lower Back and Buttocks

Posted by DerekBB
Sunday, June 23, 2019 at 12:48pm filed under Cardio - Home Activities

Calories Burned:  136 calories per hour   (based on a body weight of 150 lbs.)

Lower Back and Buttocks

 This final lower-body stretch is very sport-specific and will leave you ready to go climbing. The high leg position and erect posture produce a deep stretch in your buttocks and lower back that will improve your high-stepping ability.

 1. Stand along the front of a table or chair with your feet shoulder width apart and turned out to the sides.

 2. Lift one leg—as in high-stepping—and place the sole of that foot atop the table or chair with the foot pointing out to the side, as if it were edging on a foothold.

 3. Slowly rock over your high foot until you feel a stretch in your buttocks, groin, and lower back. Hold this for ten seconds, then shift your weight back to center to relax the stretch for a few seconds.

 4. Slowly shift your weight back toward the high leg to stretch for another twenty seconds.

 5. Repeat with the other leg.

 Safety notes: Do not use a table or chair higher than your hip level. A table of normal height—between 26 and 32 inches high—works best for most individuals. Cease stretching if you feel any unusual pain in your groin, lower back, hips, or knees.

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