LOWER BACK STRETCHES
KNEE TO CHEST
This exercise can be performed in the comfort of your bed or by lying on the floor with a pillow supporting your neck. Now bend both knees (keep your feet on the floor/bed).
1. Begin the exercise by drawing one of your knees straight to your chest, using both hands (only one foot is now in air)
2. Hold 5 to 10 secs
3. Place foot back on floor/bed
4. Repeat on opposite side
You'll feel that the whole back gets stretched. That is a good thing, since we have been making the back shorter all day by sitting incorrectly.
KNEE TO OPPOSITE SHOULDER
This exercise is performed the same as the knee to chest stretch except instead of bringing the knee straight up to your chest, aim your knee at the opposite shoulder (ex. right knee toward left shoulder).
You'll feel the stretch in the outer buttock area across the hip and up through the lower back.
PIRIFORMIS
This exercise is performed lying in bed or on the floor similar to the knee to chest and knee to opposite shoulder stretches with both knees bent and feet still on the bed/floor
1. Place right ankle on left knee (make a 'Figure 4')
2. Gently push down on right knee
3. Hold 5 to 10 secs
4. The stretch will be felt in the right piriformis (buttock)
5. Perform same on left side to feel stretch in left piriformis (buttock)
STRAIGHT LEG RAISE STRETCH
Still lying on your back with knees bent and feet on the bed/floor
1. Bring one leg up using both hands
2. Slowly straighten leg toward ceiling until stretch is felt down the back of the leg
3. Hold for 5-10 seconds
4. Repeat on opposite side
CAT-CRAWL STRETCH
1. Position yourself on all fours with hands directly beneath your shoulders and knees directly beneath your hips
A) Arch your back like a scared cat - aiming the arched back up toward the ceiling
then slowly transition to...B
B) Slinking cat position - sagging the back and aiming the bellybutton down toward the floor
Repeat 5 to 10 times.
The Cat-Crawl is intended to be performed slowly so the emphasis is on motion rather than "pushing" at the end ranges of flexion and extension.
BACK EXTENSION
1. Stand with hands on low back for support & balance
2. Keep knees somewhat straight
3. Keep chin down
4. Gently push hips and pelvis forward
5. Stretch should be felt in low back - the object is NOT to try to touch your head to the floor behind you - the movement is small and subtle
PSOAS (pronounced "Zoaz")
1. Kneel on one knee in a 'lunge' position
2. Keep upper body upright - do not lean forward
3. Front leg should be in front of you far enough that when you push forward to stretch, the knee does not pass overtop your toe
4. The hips and upper body move together in a forward motion
5. Stretch should be felt in the groin of the leg you're kneeling on
6. Hold 5 to 10 secs
7. Repeat on opposite side
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