Stretching is often overlooked but has many positive effects on the body and can be performed on a daily basis. It can be done before, during and after resistance and cardiovascular training. Stretching the lower back and hips helps to alleviate back pain. Each stretch should be held for 20 to 30 seconds and repeated two to three times on each side of the body.
Lying Knee to Chest
The lying knee-to-chest technique stretches the lower back muscles. Lying face up with your legs next to each other flat on the floor, bend your right knee and hip to elevate the right thigh toward the chest. Grasping underneath your right knee on the back of your thigh with both arms, keep the left leg lying flat on the floor. Use your arms to pull the right thigh toward the chest until you feel the stretch; hold the stretch and breathe normally. With your left knee pulled to the chest and the right leg flat on the floor, repeat the stretch.
Lying Straight-Leg Torso Twist
The lying straight-leg torso twist stretches the lower back and hip muscles. Lying face-up with your legs next to each other flat on the floor, bend your right knee and hip to elevate the right thigh toward the chest. With your left hand reach across the body and grab the outside of the right knee. While keeping your shoulders flat on the floor, pull your right leg across the body towards the left side of the body; hold the stretch and breathe normally. After completing stretch, repeat on the opposite side.
Lying Bent-Legs Torso Twist
The lying bent-legs torso twist stretches the lower back and hip muscles. Lying face up on the floor with your legs next to each other, place your feet flat on the floor. While keeping the shoulders flat on the floor and your knees next to each other, bend your hips to allow the legs to lower towards the floor on the left side of the body; hold the stretch and breathe normally. After completing stretch, repeat towards the opposite side.
Lying Cross-Leg Hip
The lying cross-leg hip stretches the lower back and hip muscles. Lying face up on the floor, place your right foot flat on the floor and cross your left leg over your body to rest your left ankle on your right knee. Reaching through your left leg, grasp underneath your right knee on the back of your thigh with both arms and raise your right thigh towards your chest until a stretch is felt in your left hip; hold the stretch and breathe normally. After completing stretch, repeat on the opposite side.
References
- "NSCA's Essentials of Personal Training"; Roger W. Earle and Thomas R. Baechle; 2004
- "Fitness, The Complete Guide"; Frederick C. Hatfield, Ph.D.; 2000
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