GLUTEAL
ROTATION STRETCH - LYING
CORRECT FORM
1)
Lie on your back. Bend one knee up toward your chest and grasp
it with the opposite side hand.
2) Gently pull the knee and leg over to the opposite side.
Do NOT let the hips come up off the floor. This will create
a lower back stretch.
3) Hold at least
30 seconds.
4) Go into and
out of the stretch slowly. Repeat on both sides.
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This stretch is often performed
incorrectly by pulling the leg over too far.
This causes the
lower lumbar spine to rotate under tension and is not advised. The
lumbar spine is not structurally meant to accept rotation very well.
Excessive rotational forces are a leading cause of lower back problems
(1).
MUSCLES
STRETCHED
SAFETY
CONSIDERATIONS/PRECAUTIONS
This stretch should
not create any back pain. Stretching of rotation is helpful for many
sports. This should always be used in conjunction with
rotation strengthening. If
you feel any pain in the spine or down the leg, consult a physician
immediately.
REFERENCES
Thompson RE,
et al. The mechanical effects of intervertebral disc lesions. Clin
Biomech (Bristol, Avon). 2004 Jun;19(5):448-55.
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