Lumbar Extension Stretch

What muscles does the lumbar extension stretch target?

Lumbar Spine
Abdominals

How to perform stretch:


Lie flat on your stomach
Push shoulders upwards

Visual guide to the lumber extension stretch

Anatomy:

“Iliopsoas” is a combination of three muscles, namely Iliacus, Psoas Major and Psoas Minor. These muscles are present deep in the pelvis. Iliacus arise from the iliac fossa, while the other two from the lower lumbar vertebrae. Iliacus and Psoas Major have a common insertion on femur at lesser trochanter. Psoas Minor is rather insignificant and is absent in about half the population; when present, it ends above the hip joint.

Iliopsoas flexes the hip joint. When the trunk is fixed, it moves the femur and when the femur is steady in position, it bends the trunk over it.

Rectus Abdominis is another strong trunk flexor. It runs longitudinally, covering almost the entire anterior aspect of abdomen.

The lower part of the Lumbar Spine as well as the joints between the sacrum and the two iliac bones are drawn backwards.

Advantages:

This stretch loosens the inner structures in the abdominal and pelvic region. Therefore, it is profoundly beneficial for people who have to stay crouched for hours daily or who suffer from lower back problems particularly those having stiffness in the lumbar spine and/or pelvic area.

It may also prove helpful in leveling the posterior lumbar disc bulge and is often used in its treatment.

Regular Movements:

This stretch can extend the lumbar spine up to 20 - 30 degrees, against the anterior longitudinal ligament. The greatest movement occurs normally between L4 – S1, while L5- S1 is usually stiff and unyielding.

It also extends the hip joint up to 10 – 30 degrees, with the pelvis held steady.




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THE KEY STEPS TO GETTING THE RIGHT SIZE DOCPODS:

FULL LENGTH INSOLES 

NON FULL LENGTH INSOLES 

1. Measure your existing shoe insole:

 1. Measure from your heel to ball of foot:


 

2. Then compare your measurements from above to match the product size charts below:
(you can trim to fit the insoles by approximately 1cm)


Docpods Regular Size Guide - for Slimline, 3 Quarter, Sports


  US UK EURO SLIMLINE 3 QUARTER  SPORTS 
Size  cm cm cm
Small  4-7  4-8  3-6.5  4-7.5  35-40 16  16.3  25.8
Medium  7-9   8-10  6-9  7-10  39-43  17.4 17.2  27.4
Large   9-13  10-14  8-12  9-13  42-47 19.3   18.2 29.4

Docpods Ultra Size Guide - for Ultra Soft

  XXS XS S M L XL
EURO  34  35.5-37.5  38-40  40.5-42  42.5-44  44.5-46.5
UK  2.5  3-4.5  5-6.5  7-8  8.5-9.5  10-12
US MENS  4-5  5.5-6  6.5-7.5  8-9  9.5-10.5  11-13.5
US WOMENS  3.5-5  5.5-7  7.5-9  9.5-10.5  11-12  13-14
LENGTH (cm) 23.2cm 24.9cm 26.2cm 28.8cm 30cm  31.2cm

Docpods Kids Size Guide - for Docpods Kids Fit only

  Size SPORTS  SLIMLINE
XXS 12-1  19.5cm 13cm 
XS 2-3 22.4cm  15.3cm 

Docpods Foot Pillow - Trim to Fit

  S L
US MENS  4.5 - 9  9 - 13
US WOMENS  6 - 10  10 - 14
LENGTH (cm) 26.5cm 29.2cm