L1: Lumbar Stretch
Lay face down on the ball. Bend your knees and relax. Tuck your chin into the ball. Roll the ball forward over the top of your hands until you feel a gentle stretch in your lower back. Repeat for ______
seconds ______ times a day.
L2. Lumbar Stretch - Knee to Chest
Lay on your back on the floor. Interlock fingers around one knee. Bring toward your chest. Release and repeat on the opposite side. Follow by pulling both knees at the same time to your chest. Repeat in each position for ______ seconds ______ times a day.
L3. Lumbar Stretch – Cobra Pose
Level 1: Lay face down on the ground. Point your toes out. Allow your lower back to relax and bring your arms underneath your chest and relax in that position for 30 seconds to one minute.
Level 2: Increase the intensity of this stretch by putting your elbows beneath you on the ground. Repeat up to one minute.
Level 3: Increase the intensity again by using your hands against the floor into a pushup position. Remember to keep your lower back relaxed during the entire stretch.
If this stretch increases the pain in your lower back, please discontinue and discuss with Dr. Tucker at your next visit.
L4. Lumbar Cat/Cow Stretch
Begin on hands and knees. Push your back upward to resemble an “angry cat” posture. Reverse your spine posture to a neutral spine position. Next create a sway back in your lumbar spine. (Imagine the sway back of a cow.) Repeat each position for ______ seconds ______ times a day.
L5. Lumbar Stretch Piriformis
1) Lay flat on your back and bend your knees. Cross one foot over the opposite knee in a figure 4 position. Reach through and grab your thigh. Roll back onto your upper back and neck until you feel the deep stretch in your buttock.
2) Retain the “figure 4” position pulling the right knee up and across your body to intensify the stretch.
3) Set foot on ground and push against the knee and feel the stretch in the groin on the right side. Pull the right knee up towards your chest and across your body to stretch your glutes on the right side.
Hold each position for ______ seconds. Repeat ______ times a day.
L6. Advanced Lumbar Piriformis Stretch (Pigeon Pose)
Sit on the floor placing the leg that you want to stretch at a 90 degree angle in front of you. Extend the opposite leg behind you. Lean forward over your bent leg until you feel the stretch. Stretch both sides. Hold for ______ seconds. Repeat ______ times a day.
L7. Lumbar Stretch 90/90 – Gluteal/Piriformis
Sit on the floor placing the leg that you want to stretch at a 90 degree angle in front of you. Put your other leg at a 90 degree angle to the side of you. Your front thigh should be parallel with your other lower leg. See picture. Lean forward as far as you can and feel the stretch under your hip. Hold for ______ seconds ______ times a day.
L8. Lumbar Stretching - Hip Flexor (Hurdlers Stretch)
Kneel directly on the leg you want to stretch with your other leg forward with your foot on the floor. Put your hand on your hip, elevate chest and tuck in abdominals. Slowly push hip forward until you feel the stretch in the front of your leg. Slightly rotate in opposite direction. Hold for ______ seconds. Repeat ______ times a day. This stretch can also be done while standing.
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