Health Essentials - Lower Back Stretches
Hey there! Dr. Fedich coming at you with your lower back stretches. Here's a simple routine for your lower back. A lot of people want to do a bunch of fancy stretches, but it’s best to focus on just a few really good stretches and do them twice a day. So, first thing in the morning and last thing at night, just three simple stretches.
Before we even get out of bed in the morning is the best time to do this. We’re going to lie on our backs and bring our knees up to our chest. Hold it for ten seconds. If you have a sore knee, grab behind the knee to help bring it up. Hold for ten seconds. Do this for each leg three times. So, bring the knee up, hold for ten seconds, and do it three times on each side.
Next, we’ll do both legs together. Hold it for ten seconds, three times as well. So, left leg three times, right leg three times, and both legs together three times.
The next stretch is what I call the figure-four stretch. Keep one leg down on the ground, cross the other leg over, and push the knee down to the ground. You’ll feel this stretch in your hips and your rear end. Hold it for ten seconds, three times on each side. You can see it a little better on this side. One foot stays down, cross the other leg over, and push that leg down. Do this for ten seconds, three times on each side.
So, we’re doing the right leg three times, the left leg three times, both legs together three times, and then the figure-four stretch. It’s best to do these stretches first thing in the morning and last thing at night. This will help you get some good relief for your lower back.
