Lying Lower Back Stretch Exercise Guide
Exercise Profile
- Target
- Erector Spinae
- Equipment
- Body weight
- Body Part
- Back, Hips
- Primary Muscle
- Erector Spinae
- Secondary Muscles
- Obliques, Rectus Abdominis
- Intensity
- low
- Category
- stretching
- Skill Level
- beginner
- Estimated Calories
- 2
- Alternate Names
- Lower Back Stretch, Supine Back Stretch
How to: Lying Lower Back Stretch
- Lie on your back with your knees bent, feet flat on the floor.
- Gently pull one knee towards your chest, keeping the other foot grounded.
- Hold the position for 20-30 seconds, feeling the stretch in your lower back.
- Switch legs and repeat the stretch on the other side.
- Return to the starting position and relax.
Common Mistakes
- Not breathing deeply during the stretch.
- Overextending the back instead of holding a gentle position.
- Failing to engage the core, which can reduce effectiveness.
Modifications
- Use a cushion under your lower back for added support.
- Perform the stretch with bent knees to reduce lower back strain.
Tips
- Breathe deeply to enhance relaxation during the stretch.
- Avoid pushing yourself too hard; the goal is to feel a gentle stretch.
- Hold the position for at least 20-30 seconds for effectiveness.
Lying Lower Back Stretch Alternatives
Tags
back
hips
flexibility
beginner
stretching
relaxation