Stretching the lower back and hips is an effective way to tone and strengthen muscles in these areas while increasing flexibility and relieving tightness. These muscles help perform an assortment of everyday activities, including walking, twisting and turning, and should be the focus of any exercise routine. Most hip and lower-back stretches can be done without the aid of a machine.
Hip Flexor Stretch
The hip flexors enable you to bend at the waist and lift your knees. You can stretch these muscles by using the hip flexor stretch, which might be easier to complete by using a folded towel. Kneel on the folded towel with your right knee and place your left foot out in front of you, bent at the knee and with your foot flat on the floor. Place your left hand on your left leg for stability and your right hand on your right hip to prevent bending at the waist. With your back straight and abdominal muscles tightened, slowly shift your weight to the left leg while keeping your right knee on the towel until you feel your right thigh stretch. Hold the position for up to 30 seconds, then switch legs to target the other hip.
Hip Extensions
Holding onto a solid object, such as a chair or table, slowly raise your right foot toward your buttocks by bending your knee until you are able to grasp the right ankle or foot with your right hand. Let the right knee dangle as you move your right thigh backward for as far as you are able. Hold position for a second before slowly returning to starting position. Repeat up to 20 times, then repeat the process for the other side of your body.
Dancer's Stretch
The dancer’s stretch is an effective activity that targets the lower-back muscles. While in a seated position on the floor with your feet extended in front of you, cross your left leg over your right leg with your left knee bent and your right leg straight in front of you on the floor. With your left foot flat on the floor, place your right arm on the outside of the left leg and your left hand on the floor for support. Slowly twist your torso to the left for as far as you are able and hold this position for 10 to 20 seconds. Slowly return to the starting position, switch sides and repeat to target the other side of your body. Repeat up to five times for each side of the body.
Cat Stretch
The cat stretch targets the lower-back muscles by stretching them outward while in a kneeling position. Get on your hands and knees with hands flat on the floor. Slowly arch your spine by pulling in on your abdominal muscles and rounding your lower back, neck and shoulders while letting your head drop toward the floor. Continue for as far as you are able, hold for up to 15 seconds, then slowly return to starting position. Repeat as many as 10 times.
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