You’re standing at the kitchen counter and someone keeps tugging at your leg so you twist to pick them up and… your back goes out. Twisting while picking something or someone up is one of the most common movements that can cause muscle strains.*
Why is this the case?
Our bodies are built where they alternate from joints that require stability to joints that require mobility. Our hips—mobility, low back—stability, upper back—mobility. Due to work and life demands, many of us struggle with tight hips and upper back, which means that the low back takes on the job of moving.
The low back wasn’t built for that much movement. Think about a credit card, the first few times you bend it, it’s fine, and then after a while of continuing to bend it one day it snaps. This is kind of what happens to your back.
So… Where should we rotate from? Feet, hips, and upper back.
Upper Back:
- Start in an all 4’s position.
- Lengthen your spine by reaching the top of your head in one direction and your sits bones in the other direction.
- Place your right hand behind your head and push your head into your hand.
- Engage abdominals and rotate your right shoulder up in the direction of the ceiling.
- Bonus Pro Tip: Rotate only as far as your hips are able to stay still. Repeat on the same side 5-8x and then switch to the other side
*https://www.spine-health.com/conditions/lower-back-pain/causes-lower-back-pain
