Amanda Biskさんのインスタグラム動画 - (Amanda BiskInstagram)「LOW BACK PAIN FLOW ✨ This afternoons sunset stretch…These are my go-to movements & stretches when my back is feeling stiff, restricted or painful. By the end of the week my body is DYING to do this 🤤 ▪️1. HIP HIKES - mobilises the sacroiliac joint at the back of the pelvis *if you have zero time, this is my NO.1 movement! So good! x40 ▪️2. FIGURE 4 - stretches the glutes (and hip flexor with the added knee push…think ‘push- pull’…push the knee away & pull foot closer’ x5 long breaths ▪️3. SPINAL TWIST - stretches the glutes & QL (Quadratus Lumborum - muscle running up & down the lower spine) x5 long breaths ▪️4. HIP FLEXOR - stretches the hip flexor at the front of the hip. Keep your belly button pulled in. Placing your hand on your lower back & pressing your spine into your hand helps! x5 long breaths ▪️5. LIZARD LUNGE - Stretches the hip flexor & groin. Drop your hips & pull your chest forward x5 long breaths ▪️6. PIGEON - Start with the arm bends, pulling your belly button down each time you bend x5 bends - Hold the stretch next either on elbows, arms stretched forward or in the twist x5 long breaths ▪️7. SIDE STRETCH - Stretches the QL. Pull on the knee as you rotate your chest up (look up!) x5 long breaths * Do the flow on one side…then the other ☺️ #lowbackpain #backpain #backstretches ab♥️x Wearing: @lskd 💜 AMANDA15 for 15% off! 💸」8月4日 19時56分