Stretches For Your Lower Back

April 17, 2008 · Print This Article

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Eliminating lower back pain takes a combination of strengthening and stretching. Here’s a few stretches from my online personal training library for your lower back.

Stay Strong,

Chris

personal trainer back stretchLow Back (cobra)

  1. Lie on your stomach in a pushup position.
  2. Pushup with your hands while keeping your hips flat on the floor.
  3. Your back should be in a hyperextended position.
  4. Hold for the prescribed number of seconds and repeat.

personal trainer back stretches Prayer Stretch

1. Start by kneeling on the ground with your arms out in front of you.
2. Slide your arms further away and slowly shift your hips back towards your feet until a comfortable stretch is felt.
3. Hold for 20-30 seconds. Repeat as prescribed.

personal trainer back stretchesQuadratus Lumborum/Lat Stretch
1. Start by kneeling on the ground with your arms out in front of you.
2. Slide your arms further away and slowly shift your hips back towards your feet until a comfortable stretch is felt.
3. Now slide your hands to the right until a stretch is felt down the side of your torso. Repeat to the left.
4. Hold for 20-30 seconds. Repeat as prescribed.

personal trainer back stretchesModified Letter T Stretch
1. Lie on back with right knee drawn toward chest.
2. Slowly bring bent leg across body until a stretch is felt in the lower back and hip area.
3. Hold for 20-30 seconds. Repeat as prescribed.
4. Remember to keep shoulders squared and flat on ground at all times. Bottom leg should be bent so that your knees are aligned.

personal trainer back stretchesYoga Cat Stretch
1. Kneel on all fours, knees under hips and hands under shoulders. Spread the fingers out on the floor with palms flat and contract the abs to bring the head, neck and back in alignment.
2. Inhale and tip the sitz bones towards the ceiling while drawing the shoulders back and down away from your ears; look up.
3. Exhale and tuck the chin while pulling your belly towards your spine. Round the back and feel a stretch down your spine.
4. Repeat for 4 to 6 breaths, moving smoothly between each move.

Comments

2 Responses to “Stretches For Your Lower Back”

  1. abdomen on July 4th, 2008 10:08 am

    wow very usefull exercises!! thx for this post, you`re site rules !

  2. Alex on August 16th, 2008 6:45 pm

    Your blog is interesting!

    Keep up the good work!

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