7 Lower Back Stretches to Reduce Pain …
https://www.healthline.com/health/lower-back-stretches
7 Lower Back Stretches to Reduce Pain and Improve Mobility Child’s Pose: This yoga pose stretches your gluteus maximus, lats, and spinal extensors. Start on your hands and knees, then sit back on your heels and reach your arms forward. Knee-to-chest stretch: This stretch relaxes your hips, thighs, and glutes. Lie on your back with your knees bent and feet flat on the floor. Bring one knee to your chest and hold it with your hands. Piriformis stretch: This stretch works your piriformis muscle, which is deep in your buttocks. Sit on the edge of a chair, cross one ankle over the opposite knee, and let the knee drop to the side. Lean forward slightly and feel the stretch in your hip. Seated spinal twist: This stretch rotates your spine and stretches your back muscles. Sit on the floor with your legs extended. Cross one leg over the other and place your foot outside your knee. Twist your torso and place your opposite elbow on your knee. Hold the stretch and switch sides. Pelvic tilt: This stretch strengthens your abdominal muscles and stabilizes your spine. Lie on your back with your knees bent and feet flat on the floor. Flatten your lower back against the floor by tilting your pelvis. Hold the position and relax. Cat-Cow: This stretch improves your spinal mobility and posture. Start on your hands and knees with your knees under your hips and hands over your shoulders. Arch your back and look up as you inhale, then round your back and look down as you exhale. Sphinx stretch: This stretch extends your spine and opens your chest. Lie on your stomach with your elbows under your shoulders and your forearms on the floor. Lift your chest and head and look forward. Hold the stretch and lower down. 1. Child’s Pose This traditional yoga pose gently stretches your gluteus maximus, latissimus dorsi (lats), and spinal extensors. ... Knee-to-chest stretch: Start by laying down on your back with your knees bent and feet flat on the floor. ...
Child’s Pose: This yoga pose stretches your gluteus maximus, lats, and spinal extensors. Start on your hands and knees, then sit back on your heels and reach your arms forward.
Knee-to-chest stretch: This stretch relaxes your hips, thighs, and glutes. Lie on your back with your knees bent and feet flat on the floor. Bring one knee to your chest and hold it with your hands.
Piriformis stretch: This stretch works your piriformis muscle, which is deep in your buttocks. Sit on the edge of a chair, cross one ankle over the opposite knee, and let the knee drop to the side. Lean forward slightly and feel the stretch in your hip.
Seated spinal twist: This stretch rotates your spine and stretches your back muscles. Sit on the floor with your legs extended. Cross one leg over the other and place your foot outside your knee. Twist your torso and place your opposite elbow on your knee. Hold the stretch and switch sides.
Pelvic tilt: This stretch strengthens your abdominal muscles and stabilizes your spine. Lie on your back with your knees bent and feet flat on the floor. Flatten your lower back against the floor by tilting your pelvis. Hold the position and relax.
Cat-Cow: This stretch improves your spinal mobility and posture. Start on your hands and knees with your knees under your hips and hands over your shoulders. Arch your back and look up as you inhale, then round your back and look down as you exhale.
Sphinx stretch: This stretch extends your spine and opens your chest. Lie on your stomach with your elbows under your shoulders and your forearms on the floor. Lift your chest and head and look forward. Hold the stretch and lower down.
1. Child’s Pose This traditional yoga pose gently stretches your gluteus maximus, latissimus dorsi (lats), and spinal extensors. ...
Knee-to-chest stretch: Start by laying down on your back with your knees bent and feet flat on the floor. ...
DA: 70 PA: 63 MOZ Rank: 100