Lower Back Stretches Videos
Watch the lower back stretching videos below to improve your lower back flexibility and relieve tight back and hip muscles.
Lower back stretches are important for the flexibility and range of motion of the lower back and hip muscles. Good lower back flexibility allows for the unrestricted and pain free movement of the lower back and hips.
Sports that benefit from the lower back stretches below include: Archery; Basketball and Netball; batting sports like Cricket, Baseball and Softball; Boxing; contact sports like Football, Rugby and Gridiron; Cycling; Golf; Hiking, Backpacking, Mountaineering and Orienteering; Ice Hockey and Field Hockey; Ice Skating, Roller Skating and Inline Skating; Martial Arts; racquet sports like Tennis, Badminton and Squash; Rowing, Canoeing and Kayaking; Running, Track and Cross Country; running sports like Football, Soccer, Gridiron and Rugby; Snow Skiing and Water Skiing; Surfing; Swimming; throwing sports like Cricket, Baseball and Field events; Walking and Race Walking; Wrestling.
Lower Back Muscles being Stretched
During the following lower back stretch videos there are a number of muscles within the lower back and hips that are stretched. Below is a comprehensive list of the anatomical muscle names involved in the following lower back stretches.
- Semispinalis Cervicis and Thoracis
- Spinalis Cervicis and Thoracis
- Longissimus Cervicis and Thoracis
- Splenius Cervicis
- Iliocostalis Cervicis and Thoracis
- Iliocostalis Lumborum
- External and Internal Obliques
- Gluteus Maximus, Medius and Minimus
- Tensor Fasciae Latae
Flexion Extension Back Stretch (1:23) Kneel on your hands and knees. Look up and let your back slump downwards. Then let your head fall forward and arch your back upwards. Perform this stretch slowly and deliberately, resting your weight evenly on both your knees and hands. Hold the back arch stretch position for a minimum of 20 seconds and then slowly move into back slump stretch position.
Knee-to-chest Lower Back Stretch (1:32) 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 be tempted to raise your head off the ground. Hold the stretch position for a minimum of 20 seconds and then repeat with the opposite leg.
Kneeling Back Rotation Stretch (1:24) Kneel on the ground and raise one arm. Then rotate your shoulders and middle back while looking upwards. Keep your arm pointing straight upwards and follow your hand with your eyes. This will help to further extend the stretch into your neck. Hold the stretch position for a minimum of 20 seconds and then repeat with the opposite arm.
Leg Cross-over Lower Back Stretch (1:29)
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. Hold the stretch position for a minimum of 20 seconds and then repeat with the opposite leg.
Get more Stretching Exercises here...
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The Handbook and DVD will show you, step-by-step, how to perform each stretch correctly. Plus, you'll also learn the 7 critical rules for safe stretching; the benefits of flexibility; and how to stretch properly. Check out the Ultimate Guide to Stretching & Flexibility for yourself.
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