Today’s mobility will be Lumbar Extension. This motion occurs in the lower back when we arch or backward bend. As we backbend the joints in the spine move closer to each other. In some cases they will compress into one another. 

Frequently, people will stand, squat or reach overhead with the back in lumbar extension. Why? Moving into extension “locks “ the spine into a stable position. However, this is a cheap, easy way to stabilize the spine. It can be an acceptable way to move on occasion but it should not be the only way to move. Additionally, if you are lifting, pushing, pulling or carrying anything frequently and with any weight then this strategy will fail you. 

Repeatedly in clinic, I treat folks who move with an extension bias. Occasionally, this is a limited motion, but oftentimes it is a motion or habit requiring coordination training. In conjunction with this motor control issue, the thoracic spine, hips and/or shoulders have a motion loss that needs to be addressed. So below I provide you with a range of motion screen followed by 3 motor control tests. Each of the motor control tests double as an exercise

MOBILITY ASSESSMENT

If you did not pass the mobility test, I recommend performing it 3 rounds of 6-12 repetitions to improve flexibility. If you passed, then try the other 3 motor control tests/exercises.

MOTOR CONTROL TESTS

The goal here is to either move smoothly and safe into extension OR create movement through the thoracic spine or hips while limiting or preventing movement into the lower back. Find one of these that is challenging yet you are successful. Then do 3 rounds of 15 to build some muscle memory!

If you fall into the lumbar extension motor control fault, LMK I would love to help!