Lower Log Roll

Full BodySpiral LineLumbar FlexibilityHip Flexibility
Written By David Song

LOWER LOG ROLL

This is a mobility exercise that targets the entire spine in rotation. Lie down on your back in a starfish position (arms directly out and legs spread apart). Keep the hands and shoulders anchored down to the floor during the entire exercise. Reach over with one leg towards the opposite side and stretch your leg forwards as far as possible. Alternate sides and repeat.

Structures Involved:

  • Lumbar Spine

  • Thoracic Spine

  • Obliques

  • Latissimus Dorsi

  • Quadratus Lumborum

  • Multifidus

  • Glutes

    • Gluteus Maximus

    • Gluteus Medius

    • Gluteus Minimus

  • Spiral Line

Related Conditions:

  • Chronic Low Back Pain

  • Thoracolumbar Syndrome

  • Hip Spine Syndrome

  • Lower Cross Syndrome

  • Sacroiliac Joint Syndrome

  • Lumbar Facet Syndrome

Related Exercises

Featured
Kettlebell Weight Shift
Hip, Hip Abduction, Hip Adductor, Hip Adductor Stretch, Hip Adductors, Groin, Groin Strengthening, Stretch, Adductor Brevis, Adductor Hallucis, Adductor Longus, grac, Pectineus, Semitendinosus, Semimembranosus
Kettlebell Weight Shift
Hip, Hip Abduction, Hip Adductor, Hip Adductor Stretch, Hip Adductors, Groin, Groin Strengthening, Stretch, Adductor Brevis, Adductor Hallucis, Adductor Longus, grac, Pectineus, Semitendinosus, Semimembranosus
Read more →
Hip, Hip Abduction, Hip Adductor, Hip Adductor Stretch, Hip Adductors, Groin, Groin Strengthening, Stretch, Adductor Brevis, Adductor Hallucis, Adductor Longus, grac, Pectineus, Semitendinosus, Semimembranosus
Hip Adductor Rock Back
Hip Adductor, Hip Adductor Stretch, Hip Adductors, Hip Stretch, Stretch, Adductor Brevis, Adductor Longus, Adductor Magnus, Pectineus, Gracilis, Semitendinosus, Semimembranosus, Hip Abduction
Hip Adductor Rock Back
Hip Adductor, Hip Adductor Stretch, Hip Adductors, Hip Stretch, Stretch, Adductor Brevis, Adductor Longus, Adductor Magnus, Pectineus, Gracilis, Semitendinosus, Semimembranosus, Hip Abduction
Read more →
Hip Adductor, Hip Adductor Stretch, Hip Adductors, Hip Stretch, Stretch, Adductor Brevis, Adductor Longus, Adductor Magnus, Pectineus, Gracilis, Semitendinosus, Semimembranosus, Hip Abduction
Modified World’s Greatest Stretch
Hip Flexor, Hip Flexor Stretch, Hip Extension, Stretch, Hip Stretch, Thoracic Mobility, Thoracic Spine, Thoracic Rotation, Thoracic rotators, Iliopsoas, Psoas Major, Hamstring Stretch, Glute Stretch
Modified World’s Greatest Stretch
Hip Flexor, Hip Flexor Stretch, Hip Extension, Stretch, Hip Stretch, Thoracic Mobility, Thoracic Spine, Thoracic Rotation, Thoracic rotators, Iliopsoas, Psoas Major, Hamstring Stretch, Glute Stretch
Read more →
Hip Flexor, Hip Flexor Stretch, Hip Extension, Stretch, Hip Stretch, Thoracic Mobility, Thoracic Spine, Thoracic Rotation, Thoracic rotators, Iliopsoas, Psoas Major, Hamstring Stretch, Glute Stretch
Elevated Pigeon Stretch
Glutes, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Piriformis, Hip Stretch, Glutes Stretch, Stretch
Elevated Pigeon Stretch
Glutes, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Piriformis, Hip Stretch, Glutes Stretch, Stretch
Read more →
Glutes, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Piriformis, Hip Stretch, Glutes Stretch, Stretch
Happy Baby Cradle
Stretch, Hamstring Stretch, Hamstrings, Hip, Hip Stretch, Hip Flexibility, Hip Adductors, Glutes
Happy Baby Cradle
Stretch, Hamstring Stretch, Hamstrings, Hip, Hip Stretch, Hip Flexibility, Hip Adductors, Glutes
Read more →
Stretch, Hamstring Stretch, Hamstrings, Hip, Hip Stretch, Hip Flexibility, Hip Adductors, Glutes
Happy Baby Rocks
Hamstring Stretch, Hamstrings, Hip, Hip Stretch, Hip Flexibility, Hip Flexors, Iliopsoas, Lumbar Spine, Low Back, Stretch
Happy Baby Rocks
Hamstring Stretch, Hamstrings, Hip, Hip Stretch, Hip Flexibility, Hip Flexors, Iliopsoas, Lumbar Spine, Low Back, Stretch
Read more →
Hamstring Stretch, Hamstrings, Hip, Hip Stretch, Hip Flexibility, Hip Flexors, Iliopsoas, Lumbar Spine, Low Back, Stretch
Happy Baby Stretch
Hip Stretch, Low Back Stretch, Stretch, Hip Flexibility, Hamstring Stretch, Hamstrings, Hip Adductors, Glutes, Low Back
Happy Baby Stretch
Hip Stretch, Low Back Stretch, Stretch, Hip Flexibility, Hamstring Stretch, Hamstrings, Hip Adductors, Glutes, Low Back
Read more →
Hip Stretch, Low Back Stretch, Stretch, Hip Flexibility, Hamstring Stretch, Hamstrings, Hip Adductors, Glutes, Low Back
Knee to Chest Stretch
Lumbar Spine, Low Back, Low Back Stretch, Stretch, Lumbar Flexibility, Erector Spinae, QL, Quadratus Lumborum, Sacroiliac Joint, SIJ, Lumbar Stretch
Knee to Chest Stretch
Lumbar Spine, Low Back, Low Back Stretch, Stretch, Lumbar Flexibility, Erector Spinae, QL, Quadratus Lumborum, Sacroiliac Joint, SIJ, Lumbar Stretch
Read more →
Lumbar Spine, Low Back, Low Back Stretch, Stretch, Lumbar Flexibility, Erector Spinae, QL, Quadratus Lumborum, Sacroiliac Joint, SIJ, Lumbar Stretch
Pigeon Pose
Glutes, Gluteus Maximus, Piriformis, Hip Stretch, Stretch, Hip, Glute Stretch, Hip Abductor, Hip External Rotation, Hip Flexion, Hip Flexibility, Hip Extensor, Hip Extensor Stretch
Pigeon Pose
Glutes, Gluteus Maximus, Piriformis, Hip Stretch, Stretch, Hip, Glute Stretch, Hip Abductor, Hip External Rotation, Hip Flexion, Hip Flexibility, Hip Extensor, Hip Extensor Stretch
Read more →
Glutes, Gluteus Maximus, Piriformis, Hip Stretch, Stretch, Hip, Glute Stretch, Hip Abductor, Hip External Rotation, Hip Flexion, Hip Flexibility, Hip Extensor, Hip Extensor Stretch
Couch Stretch
Quadriceps, Quadriceps Tendon, Patellar Tendon, Hip Flexors, Iliopsoas, Stretch, Quadriceps Stretch, Hip Flexor Stretch, Hip Stretch, Hip Extension
Couch Stretch
Quadriceps, Quadriceps Tendon, Patellar Tendon, Hip Flexors, Iliopsoas, Stretch, Quadriceps Stretch, Hip Flexor Stretch, Hip Stretch, Hip Extension
Read more →
Quadriceps, Quadriceps Tendon, Patellar Tendon, Hip Flexors, Iliopsoas, Stretch, Quadriceps Stretch, Hip Flexor Stretch, Hip Stretch, Hip Extension
David Song
Previous

Lumbar Cat Cow
Next

Quadratus Lumborum Foam Roll