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Lower Back Stretches Index
Sciatica Exercises
Lower Back Stretches
Perfect Morning Stretch: The Pelvic Tilt
Spinal Twist Stretch
The gluteal muscles - gluteus maximus, gluteus medius, and gluteus minimus - exert a powerful effect on the mobility of your pelvis and sacrum. If they are chronically tight, it's very difficult for the lower back to remain mobil and relaxed. Below are several easy and effective versions of this type of stretch.
Supine Gluteal Stretch
1) Lie on you back with your right ankle crossed just below the left knee.
2) Reach through with both hands to get a hold of the left knee. Gently pull the knee toward your chest and settle back, resting your head on the floor. Feel the stretch and hold for 10-30 seconds. If you are too stiff and cannot rest your head back on the floor, just hold the stretch for a shorter duration.
3) Now switch to the other side, with your left ankle crossed just below the right knee.
4) Reach through with both hands to get a hold of the right knee. Gently pull the knee toward your chest and settle back, resting your head on the floor. Feel the stretch and hold for 10-30 seconds. If you are too stiff and cannot rest your head back on the floor, just hold the stretch for a shorter duration.
Pigeon Gluteal Stretch
1) To stretch the right gluteals, lie with your right leg tucked under you in the position demonstrated below. Gently lean into the stretch for 10-30 seconds. To increase the stretch, position the right lower leg as perpendicular to the body as possible.
2) To stretch the left gluteals, lie with your left leg tucked under you in the position demonstrated below. Gently lean into the stretch for 10-30 seconds. To increase the stretch, position the right lower leg as perpendicular to the body as possible.
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