In this short article I teach you how to effectively use the RAIL System to Self-Care Lower Back Pain. Let’s begin!
RELEASE
Decompress The Sacroiliac Joint & Release Lumber Facets
Coaches Notes
Laying face down, draw the pelvis posteriorly well gently lift in the back of these towards the ceiling.
ACTIVATE
Deep Hip Flexors & Transverse Abdominals
Coaches Notes
Perform Modified Deadbug — 2 Sets of 4 Repetitions Per Side. Do not hold your breathe. Exhale while performing Flexion. Inhale while performing Extension.
ACTIVATE
Obliques, Thoracic Lateral Flexors & Quadratus Lumborum
Coaches Notes
Perform the Baby Get Up. 2 Sets of 4 Repetitions Per Side. Focus on creating full hip extension at the top of the movement.
INTEGRATE
After making all of these little changes, the brain needs a little bit of candy 🍭— use the Anti Fall Matrix — perform 8 Repetitions — to help the brain solve problems with new locomotive strategies.
LOCOMOTION
After performing the RAIL SYSTEM — go for a 10 Minute Walk 🚶🏻
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because there are others like you suffering with lower back pain Stärk Fitness