Lumbar Spine

The activity is intended to loosen the lower back while activating the abdominal muscles. The drill should create a noticeable but comfortable stretch in the lower back. In the analogy, the forearm represents the lower back. Lying face down on a flat surface drives the lumbar spine into hyperextension. The knees are rolled upward one spinal segment at a time. The movement returns the legs and ball downward under control. Prone hyperextension compresses the back of the disc while opening its front edge. Asymmetric loading can push the nucleus pulposus toward the back of the disc. The coach should cue the person to lift the hand-like tailbone while preventing the rest from lifting as one unit. The lower-back stretch should not be painful or forceful. Some people compensate during hip-tuck teaching by arching the lower back as they lift the hips. Gradual posterior migration of disc material is described as the mechanism underlying disc herniation. The activity targets the lower back area.