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LOWER
BACK FORWARD BENDING STRETCH
CORRECT FORM
1)
From a standing position, bend forward at the waist. Keep your
knees bent slightly to decrease tension on the hamstrings.
2) Try to relax as much as possible by locking your hands behind
your knees. This will also give you an a slightly bigger stretch.
3) Hold at least 30 seconds.
4) Go into and out of the stretch slowly. |
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Another option is to stretch the lower back in a lying position.
This way, the lower back muscles are able to relax a bit more
while you stretch them.
Do this by pulling both of your knees toward your chest and
holding them in that position.
Again, you should feel the stretch primarily in the lower back.
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MUSCLES STRETCHED
SAFETY
CONSIDERATIONS/PRECAUTIONS
This stretch should
not create any back pain. This part of the lower back is difficult
to isolate because of the hamstrings and gluteal muscles getting in
the way. Bending your knees will help you overcome that.
You may also want to try stretching your hamstrings
and gluteals first
before your lower back. If you feel any pain in the spine or down
the leg, consult a physician immediately. This is NOT a stretch that
anyone with a pre-existing back injury should engage in unless you
have consulted with a physician or physical therapist. |
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