Here's an amazing exercise that may end in a
satisfying self pop, crack,or release in your lower back. I call this one the lunge and twist.
Let's start with the lunge. Get into position and lunge forward with your body weight until
you feel a really good stretch on the front part of your leg. This would be over the psoas
muscle (and the hip flexors). Hold this position. To take this one to the next level, we're now
going to do our twist. Put your hands into a prayer position like this, put your elbow on the
inside of your front knee. What I'm going to do is turn through my waist, rotating my back
towards the other side. So really focus on trying to move through your waist, and then work
your way up towards the upper back, and if it is locked up you might get that sudden pop, crack, or
release that you're looking for, but don't try to force it.
Instead, hold this one comfortably for 20
seconds, release it, and then repeat this one 3 to 5 times, and when you're done on one side,
switch to the other to keep everything in balance..