When it comes to stretching the lower back, glutes, piriformis, hamstrings and adductors, the following simple routine is highly effective:
- Glute Stretch: Start by lying on your back with both knees bent and feet flat on the ground. Cross your right ankle over your left knee and then use both hands to pull your left knee towards your chest. Hold for 30 seconds before switching sides.
- Piriformis Stretch: With one leg crossed over the other at the knee, rotate that hip outwards in a circular motion and hold for 20-30 seconds before reversing directions.
- Hamstring Stretch: While sitting on the floor keep one leg straight out in front of you while also reaching forward with both arms towards it until you feel a gentle stretch along the back of your thigh. Hold this position for 30 seconds before repeating on the other side.
- Adductor Stretch: Lie on your back and slowly raise each leg upwards towards the ceiling while keeping them together and pressing outwards with both arms against your inner thighs. Hold this position for 30 seconds before switching sides.
By consistently implementing this lower back stretching routine, you’ll be able to reap all of its amazing benefits such as greater flexibility, improved posture & balance and relief from any tightness or tension in those areas!
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