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Activate and then gently apply pressure to the muscles in your lower back with this contract-release combo move.
How to do it: Turn the roller so that it is perpendicular to your spine, and place it under your lower back (your upper body should be resting on the floor, knees bent, feet hip width and flat on the ground). Cross your arms over your chest and lift your hips into bridge pose, squeezing your glutes and lifting your hips with your lower back, for 5 counts. Slowly lower your hips and press your lower back into the roller, relaxing your glutes and legs and allowing your back to sink into the roller. Hold for 5 deep breaths. Repeat up to 3 more times.
8 moves to help you lose the pain but not your momentum
woman with muscle soreness
Too Sore to Exercise? The Active Recovery Workout