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Home Health Fitness 4 Stretches For Your Lower Body

4 Stretches For Your Lower Body

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 lower-back-stretches

Stretching helps open the body and reset muscle tension. If muscles are tight, they pull on the joints unevenly and may cause chronic muscle pain or change the way your body can move. Check out these four moves that are the best at stretching out your lower body.

Stretch 1: Knee Tuck

This exercise helps release tension on the lower back. Great to do this stretch first thing in the morning if you have any lower back pain.

  1. Start lying on floor with knees bent.
  2. Gently pull knees into chest and roll the lower back off the floor.
  3. Hold for 10-30 seconds.

Stretch 2: Double Knee Bend

This stretch helps open the lower back, outer hip and thighs. Bend both knees to one side and reach forward.

  1. Start sitting on the floor with both knees bent at 90 degrees to the side.
  2. Slowly reach forward.
  3. Hold stretch fro 10-30 seconds.
  4. Repeat on the other side.

Stretch 3: Double Knee Bend Open

This stretch helps open the lower back, outer hip and thighs. Bend both knees to one side and reach and slowly lean back into the elbows or with back on the ground.

  1. Slowly reach forward.
  2. Hold stretch fro 10-30 seconds.
  3. Repeat on the other side. 

Stretch 4: Open Cross

This stretch helps open the thighs and IT band. It's a great stretch for runners, tennis players or golfers. 

  1. Start lying on the floor with arms to the side and legs extended.
  2. Take right hand behind the head with elbow out to the side and lift right leg.
  3. Slowly lower the leg to the left with flexed foot.
  4. Hold stretch for 10-30 seconds. 5. Repeat on the other side.

Stretches should be held for 10-30 seconds to have health benefit and at a maximum of two minutes. For more great fitness exercises and stretches, check out our WorkoutPal to target your workouts and learn more exercises.

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