Stretching exercise for back and lower body

Lower Back Stretch

Stretching the muscles of the lower back can provide a great deal of relief to back pain sufferers. Teaching Points Lay on the floor on your back Bring your knees up to your chest and use your arms to pull them in further Hold for between 10 and 30 seconds Variations Perform one leg at a time Add internal rotation to further stretch gluteus medius Muscles Stretched Erector Spinae Gluteus Maximus Related Injuries Lower back pain

Latissimus Dorsi Stretch

The lats are regularly left out of stretching routines, however, all it takes is a simple stretch like this or kneeling on the floor. Teaching Points Stand upright with your arms above your head Reach up as high as possible Hold for between 10 and 30 seconds Variations Perform one arm at a time Latissimus Dorsi Stretch II Muscles Stretched Latissimus Dorsi Related Injuries Back muscle strain

Latissimus Dorsi Stretch II

This is a great stretch for the lats, which are often tight in people with poor upper back posture. Teaching Points Kneel on the floor Lean forwards with the arms outstretched as far as possible and hands on the floor Push your buttocks down towards your feet keeping your hands still to increase the stretch Hold for between 10 and 30 seconds Variations Latissimus Dorsi Stretch I

Muscles Stretched Latissimus Dorsi

Related Injuries Back muscle strain

Back Arch Stretch

These types of stretching exercises are similar to those used in yoga. Teaching Points On all fours on the floor, arch your back up as high as possible Hold for between 10 and 30 seconds then relax. This can also be done with the back slump stretch Muscles Stretched Multifidus Erector Spinae Related Injuries Back muscle strain Lower back pain

Back Slump Stretch

Stretching the extensor muscles of the back can help to ease back pain. Teaching Points Kneel on all fours and let your back slump down as if trying to get the navel to the floor Hold for between 10 and 30 seconds Muscles Stretched Multifidus Erector Spinae Related Injuries Back muscle strain Lower back pain

Rotation Stretch
Teaching Points Stand upright with your arms folded across your chest Rotate your shoulders around to one side Hold for between 10 and 30 seconds Variations Perform seated on a chair and gripping the backrest Muscles Stretched Multifidus Internal Obliques External Obliques Related Injuries Back muscle strain Lower back pain Abdominal strain

Abdominal Stretch
Teaching Points Lay on your back over a swiss ball Keep your feet planted firmly on the floor Make sure your lower back is supported fully Hold for between 10 and 30 seconds Variations Abdominal Stretch II Muscles Stretched Rectus Abdominus Related Injuries Abdominal strain

Abdominal Stretch II
Teaching Points Lay on the floor on your stomach Place your hands on the floor at shoulder level Lift your upper body away from the floor, straightening your arms Keep your hips flat on the floor Hold for between 10 and 30 seconds Variations Abdominal Stretch I Muscles Stretched Rectus Abdominus Related Injuries Abdominal strain

Side Stretch
Teaching Points Stand up and reach above the head with one arm Lean over to the opposite side Hold for between 10 and 30 seconds Change sides Variations Use both arms above the head Muscles Stretched Quadratus Lumborum Internal Obliques External Obliques

Related Injuries Abdominal strain Lower back pain

Gluteus Maximus Stretch

Stretching the buttocks can be great for reducing symptoms from sciatica Teaching Points Lay on the floor on your back Pull your bent knee up towards the opposite shoulder Hold for between 10 and 30 seconds

Variations Perform sitting and leaning back on the other hand

Muscles Stretched Gluteus Maximus

Related Injuries Trigger points in the gluteal muscles Piriformis syndrome

Outer Hip Stretch

Stretching the muscles of the outer hip such as tensor fascia latae and also the Iliotibial band can be effective in treating runners knee. Teaching Points Lay on the floor on your back Cross the right foot over the left knee, keeping the right knee bent Use your left hand to pull the right knee across your body Hold for between 10 and 30 seconds Variations Standing Outer Hip Stretch Muscles Stretched Gluteus Medius Gluteus Minimus Tensor Fasciae Latae Related Injuries Trigger points in the gluteal muscles Piriformis syndrome Iliotibial Band Syndrome

Standing Outer Hip Stretch

This is a great stretch for reducing tightness in the Iliotibial band - a long thick strip of fascia running down the outside of the thigh. Teaching Points Stand with the leg to be stretched behind the other Lean over to the non-stretching side Push the hip you wish to stretch out to the other side Hold for between 10 and 30 seconds Variations Perform leaning forwards, using the wall or a table for support Take the leg being stretched as far across your body as possible Muscles Stretched Tensor Fasciae Latae Iliotibial Band Sartorius Related Injuries Iliotibial Band Syndrome(Runners knee)

Piriformis Stretch
The piriformis muscle can be very troublesome and cause symptoms of sciatica including pain radiating down the leg. Stretching this muscle will keep it supple and prevent it impinging on the sciatic nerve. Teaching Points Lay on the floor on your back and cross the right ankle over the left knee Grip the thigh of your left leg and pull the knee towards you, lifting the foot off the floor Pull the knee further towards you to increase the stretch Hold for between 10 and 30 seconds Variations Perform in sitting with the back supported Muscles Stretched Piriformis Related Injuries Piriformis syndrome

Gluteal Stretch
Teaching Points Lay on your stomach and bend one leg up under your stomach Lean forwards to further rotate and flex the leg and increase the stretch Hold for between 10 and 30 seconds Variations Gluteus Maximus Stretch Outer Hip Stretch Muscles Stretched Gluteus Maximus Gluteus Minimus Gluteus Medius Piriformis Related Injuries Piriformis Syndrome Trigger points in the gluteals

Short Adductor Stretch

Stretching the adductor or groin muscles maintains the flexibility of the hip and can help you to prevent and recover form groin strains. Teaching Points Sit on the floor with your knees bent and feet together Place your hands on your ankles and push down gently on your knees with your elbows to increase the stretch Hold for between 10 and 30 seconds Variations Long Adductor Stretch Muscles Stretched Adductor Longus Adductor Brevis Pectineus Related Injuries Groin Strain

Long Adductor Stretch

Stretching the adductor muscles will help to keep your hips flexible which is important in injury prevention. Teaching Points Sit on the floor with your legs as far apart as possible and knee straight Keep the back straight and lean forwards from the hips Hold for between 10 and 30 seconds

Variations Standing Groin Stretch

Muscles Stretched Gracilis Adductor Magnus Adductor Longus Related Injuries Groin Strain

Standing Groin Stretch

This easy stretch can help prevent and treat groin strain injuries. Teaching Points Stand with your feet wide apart and knees straight Bend the right knee out to the side and lean to the right Hold for between 10 and 30 seconds Variations Long Adductor Stretch Muscles Stretched Gracilis Adductor Magnus Adductor Brevis Adductor Longus Related Injuries Groin Strain

Standing Quadriceps stretch

This has to be one of the most recognised and commonly used stretches. Teaching Points Stand on one leg and pull the other foot up behind your bottom Keep your knees together and push your hips forwards to increase the stretch Hold for between 10 and 30 seconds

Variations Laying Quadriceps Stretch

Muscles Stretched Rectus Femoris Vastus Medialis Vastus Lateralis Vastus Intermedius Related Injuries Thigh strain Contusion Patella Tendonitis

Laying Quadriceps Stretch

This is a variation of the more common standing quad stretch, which may be easier to perform for some people. Teaching Points Lay on your front and pull one foot up to meet your buttocks Hold for between 10 and 30 seconds Variations Wrap a towel around the ankle and pull the ends to increase the stretch Standing Quadriceps Stretch Muscles Stretched Rectus Femoris Vastus Medialis Vastus Lateralis Vastus Intermedius Related Injuries Thigh strain Contusion Patella Tendonitis

Hip Flexor Stretch

This is an effective stretch which is commonly used for the muscles at the front of the hip including Rectus Femoris. The other Quadricep muscles can be included if you reach back and lift the foot off the floor too. Teaching Points Kneel with one knee on the floor and the other foot in front with the knee bent Push your hips forwards and keep the back upright Hold for between 10 and 30 seconds Variations Sit on the ground with one leg tucked under your buttocks Lean backwards slowly Muscles Stretched Rectus Femoris Iliopsoas Related Injuries Thigh strain Contusion Inflammation of the rectus femoris tendon

Sitting Hamstring Stretch

The hamstrings are probably the most commonly tight muscles and this can contribute towards lower back pain. Teaching Points Sit on the floor with both legs straight Keep your back straight as you lean forwards through the hips Hold for between 10 and 30 seconds Variations Have the legs at a 45 degree angle Standing hamstring stretch Muscles Stretched Biceps Femoris Semimembranosus Semitendinosus Related Injuries Hamstring strain Hamstring tendinitis Contusion

Standing Hamstring Stretch

The hamstrings are probably the most commonly tight muscles and this can contribute towards lower back pain. Teaching Points Stand with one leg just in front of the other Bend the back knee and rest your weight on the bent knee Tilt the hips forwards as if sticking your bum in the air! Hold for between 10 and 30 seconds Variations Sitting Hamstring Stretch Muscles Stretched Biceps Femoris Semimembranosus Semitendinosus Related Injuries Hamstring strain Hamstring tendinitis Contusion

Partner Hamstring Stretch

The hamstrings are probably the most commonly tight muscles and this can contribute towards lower back pain.

Teaching Points Lay on your back Lift one leg off the floor, keeping the knee straight Get your partner to push it higher until you feel a stretch Hold for between 10 and 30 seconds
Variations Wrap a towel around the sole of the foot Grasp the ends of the towel and pull your foot towards your head Standing hamstring stretch Muscles Stretched Biceps Femoris Semimembranosus Semitendinosus Related Injuries Hamstring strain Hamstring tendinitis Contusion

Kneeling Quad Stretch

This really stretches the Rectus Femoris muscle as it crosses both the hip and knee joints. However, don't perform this stretch if you have any kind of knee injury, as it is pretty hard on the knee. Teaching Points Position yourself with one knee on the floor and the other leg out in front with the knee bent and foot flat on the floor. Grasp the ankle of the back leg behind you. Lean forwards from the hips and at the same time pull the ankle towards your buttocks. When you can start to feel a stretch in the front thigh, hold the position. Hold for 20-30 seconds and repeat at least twice. Muscles Stretched Rectus Femoris Iliopsoas Vastus Medialis Vastus Lateralis Vastus Intermedius Related Injuries Thigh strain

Shin Stretch
Stretching the shins is usually overlooked until an injury such as shin splints occurs. This is a helpful treatment and prevention stretch! Teaching Points Kneel with your shins flat on the ground Sit back on your heels, slowly increasing the pressure Hold for between 10 and 30 seconds

Variations Advanced Shin Stretch same position, raise your knees of the floor, keep your heels and knees together and feet on the floor
Muscles Stretched Tibialis Anterior Extensor Digitorum Longus Extensor Hallucis Longus Related Injuries Shin Splints Anterior Compartment Syndrome

Gastrocnemius Stretch / Calf Stretch

Stretching the calf muscles can help to prevent a whole range of lower limb injuries. Teaching Points Stand with one leg far in front of the other and lean forwards against a wall Keep the back heel flat on the floor Bend the front leg to lean forwards and keep the back leg straight Hold for between 10 and 30 seconds Variations Bending the back knee in the same position will stretch the Soleus muscle only Muscles Stretched Gastrocnemius Related Injuries Calf Strain Achilles Tendinitis Achilles Tear

Advanced Gastrocnemius Stretch

If the first gastrocnemius stretch does not produce a good stretch, try this more advanced version! Teaching Points Stand on a step with only the toes supported Drop the heels off the back of the step, keeping the knee straight Hold for between 10 and 30 seconds Variations Perform on one leg only Gastrocnemius Stretch Muscles Stretched Gastrocnemius Related Injuries Calf Strain Achilles Tendinitis Achilles Tear

Soleus Stretch (Easy)

The soleus sits underneath the larger gastrocnemius. Bending the knee takes Gastroc out of the stretch. Teaching Points Stand with one leg in front of the other close to a wall Place your hands on the wall for balance Bend both knees, focusing on the back knee Move your weight forwards onto your toes but make sure you keep the heel down at the back Hold for between 10 and 30 seconds Variations Advanced Soleus Stretch Muscles Stretched Soleus Tibialis Posterior Flexor Digitorum Longus Flexor Hallucis Longus Related Injuries Calf Strain Achilles Tendinitis Achilles Tear

Soleus Stretch II
The soleus muscle lays underneath the larger gastrocnemius muscle. Bending the knee takes the gastrocnemius out of the stretch. Teaching Points Place the leg to be stretched in front with the toes raised up on a step or something similar Bend the knee and lean forwards to increase the knee flexion Hold for between 10 and 30 seconds

Variations Soleus Stretch

Muscles Stretched Soleus Tibialis Posterior Flexor Digitorum Longus Flexor Hallucis Longus Related Injuries Calf Strain Achilles Tendinitis Achilles Tear

Advanced Soleus Stretch

This stretch is really effective but you must be careful and make sure you have something to hold on to!

Teaching Points Stand with the toes on a step, the heel off the back and the knee bent Make sure you have something to hold on to before dropping the heel down carefully until you can feel a stretch Hold for between 10 and 30 seconds
Variations Soleus Stretch Muscles Stretched Soleus Tibialis Posterior Flexor Digitorum Longus Flexor Hallucis Longus Related Injuries Calf Strain Achilles Tendinitis Achilles Tear

Plantar Fascia Stretch

Stretching the fascia which runs under the arch of the foot can be a useful part of treatment for plantar fasciitis. Teaching Points Sit on the floor with the knee bent and the heel on the floor Pull up on your toes to stretch the arch of the foot Hold for between 10 and 30 seconds Variations Foot & Toe Stretch Muscles Stretched Plantar Fascia Flexor Digitorum Longus Flexor Hallucis Longus Related Injuries Plantar Fasciitis

Peroneal Stretch
The peroneal muscles run down the outside of the lower leg and are often neglected in a stretching routine. Teaching Points Sit in a chair with one ankle resting on the other knee With your hands, point the foot (plantarflex) and turn the sole of the foot upwards (invert) Hold for between 10 and 30 seconds Muscles Stretched Peroneal Longus Peroneal Brevis Related Injuries Peroneal Tendinopathy