Legs and low back feeling tight with lifts? Try these motions out as a primer to your lift as a way to free up some mobility and take your movements to the next level.
Side Lying lumbar rotation
It may seem counterintuitive to try to get more sagittal plane movement (flexion/extension) with a transverse movement but sometimes a little unloading (or loading in a different position) is just what the back needs prior to a workout. Lock the top leg down, then think of pulling the top shoulder back towards the ground behind you, try to time your breathing so that you exhale as you rotate away.
Recouping
If you take anything away from this post PLEASE TRY THIS! I had a clinical instructor teach me this years ago, little did I know this obscure mobility prescription was a little known golden nugget in the PT community. Recouping is essentially a way to build loading tolerance for your nerves. Ever had an ache or a tight sensation you just cant kick? Well i’d be willing to bet that was just your nervous system crying out for some loading. Give this routine a try, I use this prior to every lower body lift day!
Jefferson Curl/Reverse Jefferson Curl
This one may seem intimidating for those strict about their deadlift form however it’s a great way to free up the low back/lower extremity and has the added advantage of building some tissue tolerance in case you have a bad lift. To perform a Jefferson curl, imagine rounding your spine one segment at a time until you reach end range, then reverse the movement with the same intentions. I recommend starting with a PVC and working up to a weighted load.
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