Lower back

Lower back

Youtube link

• Hip flexors
• Glutes
• Quadratus Lumborum (QL)

Quick relief

Stretch 1: Happy Baby

• Hold for 1 second and then swing to the other side
• 10-15 times in both directions
• if comfortable do 1-3 sets.

• Pull the knees toward chest till you feel a slight stretch in the hips and lower back
• Keep the knees joined
• Swing the knees to one side, as much as we can
• Hold for 1 second and then swing to the other side
• Keep rocking.
• Move through hips and lower back

Stretch 2

• Hold for 20-30 seconds
• Repeat 3-5 times
• Switch sides

• Knee at 90 degrees, pointing to ceiling
• Hold it from outside and pull it slowly to other side
• Stretch in hip and lower back

Stretch 3

• Hold for 20-30 seconds
• Repeat 3-5 times
• Switch sides

• Pull towards the other shoulder

Stretch 4

• Hold for 5-10 seconds
• Repeat 5 times
• Switch sides

Press down without using hands

Use let and hip strength

More you press - more you feel the glutes start to engage

Stretch 5

• Hold for 5-10 seconds
• Repeat 5 times
• Switch sides

• continue with above position
• turn to one side and then the other

Stretch 6

• Hold for 5-10 seconds
• Repeat 5 times
• Switch sides

• continue with above position
• bend sidewards till you feel the stretch
• this is for QL

Stretch 7

Hip flexor

• Hold for 20-30 seconds
• Repeat 3-5 times

Stretch 8

• Hold for 20-30 seconds
• Repeat 3-5 times
• Switch sides