Part 4 in our 6-part stretching series focuses on the muscles in the back and lower extremities. We’ve designed these stretches to combat the effects of sitting for many hours each day. You can perform these stretches from the comfort of your own home or at work. Check out the first 3 stretches in the series, including: chin tuck, corner or doorway stretch and scapular retraction.
As always, please check with your doctor before starting any new exercise program.
Step 1. First lie face down on your bed or floor with your elbows bent and your hands under your chest. Begin by raising up and propping yourself onto your elbows to stretch your lower back.
Step 2. Be sure to keep your hips and pelvis down on the bed or floor. Hold the pose for 10 seconds.
For a greater stretch, keep your hands on the bed or floor and straighten your elbows, pushing up as high as you can while keeping your hips and pelvis on the bed or floor. Hold for 10 seconds and lie back down.
“This particular stretch keeps your hip flexors loose to prevent low back pain,” said Adam Diver, a physical therapist at Mary Free Bed Rehabilitation Hospital.