Single-Knee-to-Chest Stretch
Lie on your back with your
knees bent, your feet flat against the floor, and your arms at your
sides.
Using both hands, pull up
one knee and press it to your chest until
you feel a gentle stretch in the low back. Hold for 5 seconds.
This will stretch some of your lower back and buttock muscles. Return to
the starting position, and then repeat with the opposite leg.
Double-Knee-to-Chest
Lie on your back with your knees bent and
feet resting on the floor. With your
hands, pull one knee to your chest, then the other knee until you feel a
gentle stretch in the low back.
Hold both knees for 20 counts, and then put
one leg down at a time.
Hold
for 5 seconds. Repeat 10 times.
Straight Leg Raises
Lie on your back with one
leg straight and one knee bent. Tighten you abdominal muscles to
stabilize you lower back and slowly lift leg straight up about 6 -12
inches. Hold 5 seconds. Lower leg slowly. Repeat 10 times.
Lower
Back Or Trunk Rotation
Keep your shoulders
firmly on the floor, knees bent, hands on your chest, roll your bent
knees to one side. Hold for 5 seconds. Relax. Repeat 10 times on each
side.
Pelvic
Tilt
Lie on your back with your
arms at your sides, your knees bent, feet flat on the floor about a
hip-width apart, and your knees slightly closer together than your feet.
Flatten the end of your back
against the floor and hold for 5 seconds. Relax. Repeat 10 times.
Pelvic
Lift or Bridge Exercise
Lie on your back with your
knees bent, your feet flat on the floor and at shoulder-width apart, and
your arms at your sides.
With shoulders and head
relaxed on the floor and abdominal muscles tight, raise your hips off
the floor to form a straight line from knees to shoulders.
Hold for 5 seconds. Repeat 10 times.
Leg Raises
Lie on your back with one
leg extended and one knee bent. Keep your abdominal muscles tight to
stabilize your lower back.
Slowly lift leg straight
up about 6 to 12 inches. Hold up to 5 seconds. Lower leg slowly. Repeat
10 times on each side.
The
Single Leg Pull
Lie on your back with one
leg bent, foot flat on the floor and the other leg extended straight
out.
Use your hands to pull the
bent knee to your chest while keeping your back and other knee pressed
against the floor.
Hold for 5 seconds. Lower your leg to the starting position and relax.
Repeat 10 times on each side.
Hamstring Stretch
Lie on your
back with legs bent. Hold one thigh behind knee. Slowly straighten knee
until a stretch is felt in back of thigh. Hold 5 seconds. Relax. Repeat
10 times on each side.
Partial
Abdominal Crunch
Lie on your back with your
knees bent, your feet flat on the floor and at shoulder-width apart, and
your arms at your sides.
Cross your arms over your
chest, keeping your middle and lower back are flat on the floor. Raise
up to get your shoulder blades off the floor. Expect not to go up too
far in the beginning. Hold 5 minutes. Repeat 10 times.
Cat and
Camel Stretch
Get
down on your hands and knees.
Slowly let your back and abdomen sag toward the floor. Hold for 5
seconds.
Then
slowly arch your back away from the floor. Pull your abdomen up toward
the ceiling. Hold for 5 seconds. Repeat 10 times. This is one of the
stretching exercises for lower back pain that is good for increasing
your back flexibility.
Cross-Over
Lie on your back and cross one knee over
your other leg. With the opposite
hand, pull your knee up and over toward the opposite shoulder, until you
feel an outer hip stretch. Keep your
foot flat on the ground. Hold for 5 seconds. Repeat 10 times.
Side Bend
Sit or stand with your back straight.
Raise your arm and slowly bend your body
over to the opposite side until you feel a stretch.
