I've been out of commission for a while because I've somehow injured my right side lower back doing simple exercises that really restricted my mobility and affected my mental state in a negative way.
Anyways, I've spent many hours rehabbing and figured out a warm up and stretch routine that I can do everyday to loosen and strengthen the area.
Might as well share it on here in case someone else has a similar problem or just wants try a routine that may help loosen their body, particularly the lower back.
Here it is in no particular order:
✅Hip circles in both clockwise and counter clockwise (10 per)
✅Mountain climbers and cross mountain climbers (20 per) I found this to really loosen my lower back
✅Cobra and child's pose (5-10 sec hold switching back and forth 5-10x)
✅Lying down leg cross over stretch (8 per) if can't do it for some reason, then can do the cross leg gluteal stretch OR do both once warmed up to it
✅Prone scorpion (6-8 PER)
✅Crouching mountain touchers (6-10 per)
Doing these everyday helped improved my condition greatly and it's definitely worth to spend 10 minutes a day to properly warming up your body. As time goes by I will surely add on more warm up movements and it may be up to 15 mins long, which is still very little time considering 15 mins in a 24 hour day is only 1% of your day.
Definitely worth the time. Maybe I should call make this an external physical warm up for actors?
My Lower Back REhab Period
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Nicholas Wong is a Chinese Canadian actor based in Victoria, BC, Canada. He has a passion for art, acting and film-making.