self stretch Archives

In this video I show another version of a way to decompress your spine which is a way to relieve tension and tightness in the low back area.

All you need is an exercise ball and a belt.

Hold times can vary but try 30-45 sec hold with a 15-30 sec rest for about 5 minutes to start.

Here is a link to another version of this technique using a monster band and a belt:

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If you get tension, tightness, or pain in the low back whether its from a tough training session, lots of sitting, or even if you have a demanding standing job, then you ay benefit from this technique.

I received a question about how to relieve low back tightness after BJJ class which inspired this video…and if you are someone that doesn’t have a bunch of equipment then this is perfect.

Spinal decompression simply creates a little pressure relief in the spine which can alleviate the feeling of tightness or tension in the low back and the surrounding muscles.

I recommend using a monster band (thick rubber band) around the hips and in this video I used my belt to anchor the band to the wall.

Hold times for the exercise can be 3-5 minutes for 1-2 sets.

This is best performed as a cool down or on a recovery day.