The serratus posterior muscle of the lower back helps the upper body and ribs to twist and bend. This area of the back is especially susceptible to painful pulls and strains because it supports the weight of the upper body and is highly involved in the movement process. Fortunately, there are a variety of exercises that can help alleviate serratus posterior tension.
Pilates ball balance
Lie on your stomach on a pilates ball with your palms and feet flat on the floor. Slowly raise your right arm over your head. Lower it again and repeat with the left arm. Take turns lifting your right and left legs a few inches off the ground. When you feel comfortable with both steps, combine them. Lift your left arm and right leg off the ground at the same time. Continue alternating arms for at least one minute.
Lower back flexion
Lie on your back with your arms resting at your sides. Carefully pull your knees up to your chest as you lift your head and neck forward. Continue curving inward until you are in a closed position and feel a comfortable stretch on your back. Hold the exercise for about 30 seconds and then slowly return to the starting position. Repeat up to 10 more times.
Hip flexor exercise
Lie on your back on the edge of a bed with your legs dangling from the end. Hold the back of your thighs and gently pull your knees toward your chest. Slowly lower your right leg to the floor, making sure to keep your knee bent. Stop lowering it when you feel a stretch in your back and upper thigh. Hold for 20 seconds and then relax again in the ball position. Repeat four more times and then switch legs.
Reverse cross stride
Stand on a flat surface with your feet shoulder width apart. Step back with your right foot until your left knee is at a 90-degree angle. Don’t let your knee go over your toes. Rotate the waist to the left until you are in front of the left leg. Hold the exercise for a few seconds and then return to the standing position. Repeat on the right leg and continue alternating legs for as many repetitions as you like.
