Lower Back Stretches
The back stretch techniques, ideas, and suggestions in this document are not intended as a substitute for proper medical advice. Consult your physician or health care professional before performing any new exercise or exercise technique, particularly if you are pregnant or nursing, or if you are elderly, or if you have any chronic or recurring conditions. Any application of the techniques, ideas, and suggestions in this website is at the reader’s sole discretion and risk.
Lower Back Stretch
Sit on the ground with your right leg crossed over your left. Put your left arm over your right knee and twist your body clockwise (over your right shoulder). Hold for 15-30 seconds. Repeat on other side. Perform exercise on each side three times.
1) Begin on the floor on your hands and knees.
2) Slowly, raise your head. As you do this, allow your abdomen to drop towards the floor and your lower back to fall into an arch. Stop at the point where you are feeling a stretch (note- it should not be painful).
3) Now you will do the exact opposite motion. Drop your head by moving your chin towards your chest and raise your back towards the ceiling. Only stretch your back as far as is comfortable.
4) Repeat steps 2 and 3 back and forth 5-10 times. As you repeat these movements, try to stretch your back further and further (but not to the point of pain).
5) Monitor your breathing while doing these exercises. Breathe in as you raise your head and drop your abdomen towards the floor. Breathe out as your chin moves towards your chest and you raise your back towards the ceiling.