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What Are The Best Stretching Exercises For Lower Back?

23rd October, 2010 - Posted by health news - No Comments

Making use of stretching exercises for lower back is essential for good flexibility and movement for everyone from teenage X sports fanatics to pensioners. In this article you will learn 4 of the best stretching exercises for lower back for both flexibility and freedom of movement.

Good lower back flexibility allows for the unrestricted and pain free movement of the lower back and hips and relieve tight back and hip muscles.

In addition to the improvements in daily life and sports and exercise performance you will also be helping to prevent future lower back pain and injury. And as anyone who has or has had lower back injuries will tell you prevention is much better than the long drawn out cure!

So here are my 4 best stretching exercises for lower back

1) Flexion Extension Lower Back Stretch
a) Kneel on your hands and knees.
b) Look up and let your back slump downwards.
c) Then let your head fall forward and arch your back up wards.
d) Carry out this stretch slowly and deliberately, resting your weight evenly on your knees and hands.
e) Hold the back arch stretch position for a minimum of 20 seconds and then slowly move into the back slump stretch position.

2) Kneeling Lower Back Rotation Stretch
a) Kneel on the floor and raise one arm.
b) Then rotate your shoulders and middle back while looking up wards. Keep the arm pointing straight up wards and follow your hand with your eyes.
c) This will help to further extend the stretch into your neck.
d) Hold the stretch position for a minimum of 20 seconds and then repeat with the opposite arm.

3) Knee-to-chest Lower Back Stretch
a) Lie on your back and keep one leg flat on the floor. Use your hands to bring your other knee into your chest.
b) Rest your back, neck and head on the floor and don’t attempt to raise your head off the floor.
c) Hold the stretch position for a minimum of 20 seconds and then repeat with the opposite leg.

4) Leg Cross-over Lower Back Stretch
a) Lie on your back and cross one leg across the other.
b) Keep your arms out to the side and both legs straight. Let your back and hips rotate with your leg.
c) Keep your shoulders on the floor and avoid lifting them during this stretch. Do not throw your leg over to the side; simply let the weight of your leg do most of the stretching for you.
d) Hold the stretch position for a minimum of 20 seconds and then repeat with the opposite leg.

A Summary – Stretching Exercises For Lower Back

Flexibility is vital for the lower back. This is achieved with a decent (and specific) best stretching exercises for lower back exercise program.

For a ton more (oh and they are FREE too) lower back stretching exercises videos, a 29 page free “Best ever” stretches guide and a superb free 1 hour stretching instruction MP3 download. Just go to Nicks page at http://www.squidoo.com/stretching-exercises-for-lower-back and grab them right away