- Lie on the floor keeping your knees bent and the feet on the floor.
- Place a massage ball under your lower back and move around till the ball presses into a tight/sore spot.
- If you use a foam roller you would have to be seated and leaning back into the roller.
- Place a box behind you and one foot on it. Keep your chest up and the back straight
- Tilt at the hips to perform a deadlift. Use the box for balance and support
- Make sure you straighten your back leg when performing the deadlift.
- As you get comfortable with the movement, try to lift the leg off the box when you reach the end range of the deadlift.
- Lie on your front with your arms by your side, palms facing down.
- Tense your back muscles to raise both ends of your body off the ground.
- Keep your core engaged as you will be supporting your weight on your belly.
- Lie on your front, arms above head. Squeeze glutes to protect lower back
- Raise your chest and arms off the ground. Adduct (bring your arms by your hips)
- You can touch down and repeat the whole movement, or remain off the ground and just perform the "swipes."
