Roll Ball Lumbar Diagonal
Description
The roll ball lumbar diagonal is a self myofascial release drill for the lower back. Pressing a ball into the lumbar paraspinal muscles and rolling at a diagonal angle releases tightness in the deep stabilizers along the spine.
Muscle Group
Equipment Required
Roll Ball Lumbar Diagonal Instructions
- Lie on the back with the knees bent and feet flat.
- Place a massage ball next to the lumbar spine.
- Brace the core and keep the head supported.
- Lift the hips slightly to load the ball.
- Shift the body diagonally over the ball.
- Pause on tender spots for several breaths.
- Move the ball along the lumbar erectors.
- Continue for the working time then switch sides.
Roll Ball Lumbar Diagonal Form & Visual
Roll Ball Lumbar Diagonal Benefits
- Releases the lumbar erectors.
- Improves spinal mobility.
- Reduces lower back tightness.
- Useful after heavy lifting.
- Joint friendly release.
Roll Ball Lumbar Diagonal Muscles Worked
- Erector spinae
- Quadratus lumborum
- Gluteus maximus
Roll Ball Lumbar Diagonal Variations & Alternatives
- Foam Roll Back
- Cat Cow
- Childs Pose
- Knee to Chest
