FSSSE14 + FSSSE16 Narrow & Wide Hurdler

@Alessandro Mainente  Hi Alessandro!  These stretches seems to always aggravate my spinal fusion, even if I elevate myself on multiple yoga blocks.  Is there a way to modify these so they don't put so much pressure on my lower back?

Thanks,

James

14 hours ago, James O'Boyle said:

@Alessandro Mainente  Hi Alessandro!  These stretches seems to always aggravate my spinal fusion, even if I elevate myself on multiple yoga blocks.  Is there a way to modify these so they don't put so much pressure on my lower back?

Thanks,

James

Yes, do not bend forward at the spine but at the hips. for your specific case, elevate your hips at the point where you can sit with up the lower back straight. then bend the front knee a bit, then reach forward with an extended lower back.

@Alessandro Mainente  Like this?

Thanks,

James

James O'Boyle said:

2 hours ago, James O'Boyle said:

@Alessandro Mainente  Like this?

 

 

Thanks,

James

Can you see the lower back? can you make ti more straight?

@Alessandro Mainente  I see what you mean.  I raised the elevation a bit--does it look better?

Thanks,

James

You need to build up the range of motion with  "sensations". now when you are in the starting position arch the lower and the upper back. can you feel the erector spinae? good. now begin to flex at the hips. can you feel the  erector spinae? yes --> move further. no? --> stay there.

@Alessandro Mainente  got it, thank you!  When you say “flex at the hips”, does that mean “push the hips back”?

I mean compress the upper body to the lower body...generally speaking.

@Alessandro Mainente  got it, thanks!