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 outstretched without discomfort. This muscle group is also often implicated in athletes with low-back pain, especially those with incorrect strengthening exercises for the abdominal muscles.
The hip flexors act to pull the knee to the chest. Therefore to stretch them, the thigh needs to be taken backwards relative to the trunk. Look at the picture [1] of the starting position: kneeling on one leg (the BACK leg), which is placed as far back as it will go and supporting the remainder of the body’s weight on the other (FRONT) leg. Notice that the foot of the front leg is well in front of the knee.
[2] Place the hand on the bottom, directly behind the hip joint and with the
elbow pointing backwards, as shown. Use this hand to push the hip of the back leg forwards as far as it will go – this requires that this hip rotates away from, and in front of, the pushing hand.
Note, this direction is crucial; if the hips are not in the recommended position, the thigh muscles, rather than the hip flexors will be stretched.
The starting position requires that the hip joints be square (at 90 degrees) to the line of the legs.
With the back leg’s hip rotated forwards(and held for the duration of the exercise), keep the body vertical by placing your other hand on the knee of the front leg, as shown [4]. If balance is difficult, support yourself by placing this hand on a chair or a wall.
[3] Let both hips sink in the direction of the floor, only as far as you can maintain the forward rotation of the back hip and the trunk’s alignment relative to the floor. Neither of these constraints may be sacrificed to achieve a lower position.
Sinking towards the floor takes the back leg away from behind the body with the main stretch felt at the front of the back leg, high up near the joint. You may also feel a stretch at the back of the front leg.
Remain in the stretch position for the usual 10 breath period, and use the arm on the front leg to help you return to the start position. Repeat directions for the other leg.
Again, take note whether one set is tighter than the other. If so, on the next occasion stretch the tightest side first and again (i.e. a 2nd time) after the not-so-tight side is stretched.
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