SUNDAY STRETCH: Lower Back Edition 🙏 All you need for this series is a couch and something to place under the supporting knee. 👉🏻 Double Psoas Stretch - you can either hold the stretch with a neutral spine for anywhere from 60-180 secs OR work through some 3-5 sec extensions ( I’ve got my glutes activated to support my lower back in that bottom range). 👉🏻 5-8 Childs Pose with lumbar flexion - take your spine into flexion BEFORE you push back and take 3-5 breaths in the bottom of the stretch. This is an AWESOME direct stretch/release of the lower back. 👉🏻 8-10 Couch Stretch with thoracic rotation. Stay tall and keep squeezing the glute of the quad/hip being stretched. 👉🏻 8-10 Rolling Couch Pigeon. You can also hold the full stretch for 60-180 secs. 👉🏻 10 x Seated Groin Stretch with alternating rotation. Use the knees as levers to get a bigger stretch. Top Tip: Use your breathing for greater gains. Try nasal breathing only and/or specific breathing patterns ie box 5 breathing (inhale 5 counts, hold 5 counts, 5 exhale 5 counts, hold 5 counts). You can do this while stretching or for 5 minutes after you’re done. Stretching today means you can better strengthen tomorrow. Happy Sunday 🧘‍♀️ #stretch #prehab #lowerback #injuryprevention #mobility #flexibility #recovery #mindfulmovement