Description: Here's a quick workout you can do to increase the flexibility in your lower back.
Target Muscles: Lower Back
Equipment: None
1. Lying Lower Back Stretch
Primary Muscle Group: Lower Back
Muscle Groups Worked in This Exercise: Lower Back
Preparation: Lie in a prone position with your arms at your sides with palms on the floor next to your shoulder region on either side or your body.
Breathing: Breath in and out through the entire stretch movement.
Execution: Begin the stretch by pushing up with your hands and extending your arms til your elbows are only slightly bent and you are only raising your upper torso off the floor. Focus on stretching your lower back region and your lower body should remain on the floor during the entire stretch. Hold for 20-30 seconds.
Comments: Do not bounce during the stretch.
2. Letter T Stretch
Primary Muscle Group: Lower Back
Muscle Groups Worked in This Exercise: Lower Back
Preparation: Lie flat on your back with legs extended and bring one knee up to your chest region. Use both hands to squeeze and press your knee towards your chest.
Breathing: Breath in and out through the entire stretch movement.
Execution: Begin the stretch movement by rotating your bent kneed across your body and your extended other leg. Focus on stretching the lower back muscles. Hold for 20-30 seconds.
Comments: Do not bounce on this stretch.