Best Exercises For Stretching Lower Back

No matter who you are, an 18 year old vert snowboarder or 80 year old pensioner stretching exercises for lower back are essential. In this article you will learn 4 of the best stretching exercises for lower back for both flexibility and freedom of movement.

Good lower back flexibility allows for the unrestricted and pain free movement of the lower back and hips and relieve tight back and hip muscles.

In addition to the improvements in daily life and sports and exercise performance you will also be helping to prevent future lower back pain and injury. And as any lower back injury sufferer can tell you, lower back pain pretty much stops you doing any sort of sport and can make even basic daily actions a painful challenge.Here are my 4 lower back stretching exercises.

1. Flexion Extension Lower Back Stretch

  • Kneel on your hands and knees.
  • Look up and allow your back slump down.
  • Then let your head fall forward and arch your back up-wards.
  • Carry out this stretch slowly and deliberately, resting your weight evenly on the knees and hands.
  • Keep the back arch stretch position for not less than 20 seconds then slowly move into the back slump stretch posture.

2. Kneeling Lower Back Rotation Stretch

  • Kneel on the ground and raise one arm.
  • Then rotate shoulders and middle back while looking up-wards. Keep the arm pointing straight up-wards and follow your hand with your eyes.
  • This will help to further extend the stretch into your neck.
  • Keep the stretch position for not less than 20 seconds then repeat using the opposite arm.

3. Knee-to-chest Lower Back Stretch

  • Lie on your back and keep one leg flat on the ground. Use your hands to bring your other knee into your chest.
  • Rest your back, head and neck on the ground and don’t attempt to lift your head off the floor.
  • Keep the stretch position for not less than 20 seconds then repeat using the opposite leg.

4. Leg Cross-over Lower Back Stretch

  • Lie on your back and cross one leg over the other.
  • Keep your arms out to the side and both legs straight. Let your back and hips rotate with your leg.
  • Keep your shoulders on the ground and avoid lifting them during this stretch. Do not throw your leg over to the side; simply let the weight of your leg do most of the stretching for you.
  • Keep the stretch position for not less than 20 seconds then repeat using the opposite leg.

Summary

Flexibility is really important for the lower back. This is done with a decent (and specific) lower back stretching exercises exercise routine.

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