CostasRolo de espumaIniciante
Lower Back-SMR
Place the foam roll under your lower back with arms crossed in front. Lift the hips and roll with your weight off the spine, on the muscles beside it.
- Dificuldade
- Iniciante
- Tipo
- Alongamento
- Mecânica
- —
- Força
- Estático
- Músculos
- 1
Sequência
01 · setup
In a seated position, place a foam roll under your lower back. Cross your arms in front of you and protract your shoulders. This will be your starting position.
02 · roll
Raise your hips off of the floor and lean back, keeping your weight on your lower back. Now shift your weight slightly to one side, keeping your weight off of the spine and on the muscles to the side of it. Roll over your lower back, holding points of tension for 10-30 seconds. Repeat on the other side.
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