This deep flexion stretch neutralises lumbar spine overextension, promoting joint mobility and minimising spinal stiffness.
Child’s Pose
Keep your hands where they started and stack your hips over your ankles. Keep your chest down and hands extended. Do wait 30 seconds. Feel low back stretch. Slowly walking your hands 12 inches to the right and bending your hips over your heels isolates one side of the low back.
Back pain can result from overusing hip flexors during regular activities like walking, sitting, driving, and standing. The psoas, which connects the low back to the legs, helps hip flexion and extension, and this stretch targets it.
Kneeling Hip Flexor Stretch
rear knee on mat. To avoid swinging your low back and tummy forward, place your palm on the kneeling leg's hip and focus on your core and glutes. Lean forward slowly without “pushing” the kneeling leg's hip forward or swaying the low back.
Supine Figure Four
Your lower back relies on the piriformis, an external hip rotator in the upper gluteal area. The piriformis causes back pain, yet this stretch lengthens and maintains its flexibility.
Flatten your back, knees bent, feet on floor. Place your injured leg over the opposite knee. Lock your fingers behind your uninvolved leg's back thigh and drag it to your torso. Hold this position for 30 seconds. Repeat this stretch on both sides to balance.
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