Knee to Chest and Rotation

This exercise is done by lying on your back. If the floor is not carpeted use a thin foam mattress. Do NOT perform this exercise on a bed, as very few provide adequate support. If lying on your back in this position is painful, try lowering yourself into the lying position, but keep BOTH knees bent (flexed). [1] Hold onto the knees for additional support if necessary. [2] Clasp one knee to the chest. When secure,...

Lateral Flexion, using a chair and wall

The Lower Back Stretch using a Chair exercise mainly stretched the muscles on either side of the spine.This exercise emphasizes the muscles: that run from top of the hip bones & the side muscles of the waist the final part of the movement, which involves a MILD rotation of the shoulders relative to the hips, moves this latter stretch from the side of the waist to the muscles closer to the spine itself. This...

Lower Back Stretch using a chair

The exercise is done with the support of your arms AT ALL TIMES. If you feel you have gone too far you can return yourself back to the starting position by arm strength alone. This way you will remain in control at all times and avoid any additional stress on the lower back. You’ll need a non-sliding chair that’s strong enough to support your weight, preferably without arms, and a support on the floor...

Hip-flexors (Iliopsoas) : Modified Salute to the S...

I find this stretch is very effective for relieving low-back pain, even though it does not actually stretch the lower back in any way. It stretches the hip flexors – a group of powerful muscles which play a major role in shaping the lumbar curve, especially if the abdominal muscles are weak. Tight and/or inflexible hip flexors are often the reason why people with back problems cannot lie face up with the legs...

Hamstring Stretch – basic

STARTING POSITION: Lie on your back with the knees bent (right angle at the knee joint) Bend one knee to the chest and place a long towel around the heel Slowly extend the heel to the ceiling. Keep extending the foot until a strong stretch is felt in the hamstring (NOT behind the knee). Breathe in holding the position. Take a DEEP Breath Out and press the heel to the ceiling for more stretch, without the tailbone lifting...

Thigh (quadriceps) Stretch

The quadriceps is a group of 4 major muscles in the front of the thigh and is a significant part of the hip-flexors group. When these muscles are over-strong or too tight they tend to tilt the pelvis in an anterior position. This in turn tends to create a small arch in the lower back, lengthening the lower abdominals and causing the iliopsoas (see Hip Flexors (Iliopsoas)) to also shorten accentuating the arch in the small of...