Published by Kaiser Permanente, no date given
This exercise gently moves the spine and stretches the lower back muscles. Start by trying 1-5 repetitions and gradually progress as tolerated to 10 repetitions.
- · Lie on your back, tucking in your abdomen so that your pelvis rocks and your lower back moves towards the floor.
- · Move your pelvis in the other direction so that your back moves away from the floor.
- · Count: 1 as your bring your back toward the floor, 2 to neutral, 3 back away from the floor, and 4 to neutral.
This exercise stretches the muscles in the back of your thigh. These muscles allow you to bend your legs.
- · Lie on your back, keeping a natural curve in your back.
- · Wrap a towel around one thigh just above the knee.
- · Hold the ends of the towel in both hands.
- · Using the towel, pull your thigh toward your chest.
- · Keeping your thigh in this position, slowly straighten out your leg.
· Feel the stretch in the back of your thigh and leg. Hold without bouncing for 20 to 40 seconds; then switch sides.
Single knee to chest
This exercise stretches the muscles in the back and will help keep your back flexible.
- · Lie on your back and bring one toward your chest.
- · Hold onto the knee with both hands.
- · Slowly bring the knee closer to your chest.
- · Feel the stretch in your buttocks or your back. Hold without bouncing 20 to 40 seconds; then switch sides.
Hip flexor stretch
This exercise stretches the muscles in the front of your hip. The exercise can help you avoid “swayback”, caused by tight hip muscles.
- · Position yourself with one foot in the front and the other foot in the back about 1 to 2 feet.
- · Perform a pelvic tilt by tucking your abdomen in and the squeezing your buttocks together.
- · Holding the pelvic tilt, bring your trunk upright and move your trunk toward the wall.
- · Feel the stretch in the front of the thigh that is positioned behind you. Hold without bouncing for 20 to 40 seconds; then switch sides.
Hip rotator stretch
This exercise stretches the muscles around your hip. Strong hip muscles allow you to squat down and lift better with your legs.
- · Lie on your back with your knees bent. Lift one leg and place and ankle on the opposite knee.
- · With both hands, grasp the thigh behind the knee of the leg that is not crossed. Gently pull your leg toward your chest. Feel the stretch in the buttock of the crossed leg.
- · Hold without bouncing 20 to 40 seconds; then switch sides.
- · If it is difficult for you to hold your thigh, place a rolled towel behind your knee and both ends of the towel to pull your leg toward your chest.
Consult with your physical therapist or doctor if you experience an increase in your symptoms with recommended exercises or if you develop new symptoms of numbness, tingling or a spread of the pain. This information is not intended to diagnose health problems or to take the place of medical advice or care you receive from your physician or other health care professional. If you have persistent health problems, or if you have additional questions, please consult your doctor.