The Low Back Project - Day 8

Cross Legged Side Bend

In the video, I show this exercise with weight. If you don’t have a weight, don’t worry about it. Do the exercise without weight - just move slow and controlled.

If you have a weight, hold it in one hand. Cross the opposite leg behind the back of you. Try to keep your back leg straight. You can bend the front knee if you want as it will help with balance. Slowly let the weight pull you down to the side as far as you can. You can feel this stretch in multiple areas - you want to feel this in the QL, a muscle that is on the outside of the low back. Once you reach the end point, hold the stretch for a second or two, then slowly come back up as far as you can to the opposite side. That is one rep.

If you do not have a weight, do this without and go through the full range in a slow and controlled manner. You will still feel this stretch.

Do this for 3 sets of 5-10 reps per side.

Let me know what you think.

-Drew