Stretch out your lower back and hips to loosen up before exercise; learn simple stretches for long muscles, flexibility, and protection from injury in this free video.
The next stretch I'm going to show you is for your hips and your lower back. If you have desk job, if your seated all day, this is a great stretch to include in your stretching regimen. Your going to be on your back and your legs are straight. You're going to bring up one knee, you're going to take your hand place it on the outside of your knee. Now keep your chest up towards the ceiling. What I need you to do is you're just going to, keeping your hand on your knee, cross that knee over and bring it toward the ground. You do not have to touch the ground with your knee. And you'll feel this stretch maybe in your gluts. Depending on where your tight. Or your lower back. It all depends on where your tight. your going to hold that stretch. And your going to switch sides. Hand on the outside of the knee. Let that knee drop toward the floor. You can even extend your opposite arm. Hold that stretch fifteen to twenty seconds. You can switch it up a little bit as well. This is only for the very flexible. I'm going to show you; first you're going to cross your right leg over your left. And you are going to bring your toe under your opposite leg, opposite calf. Ok. Now your in a little bit of a pretzel. You are going to bring your feet down toward the floor. And you are going to do the same thing. You're going to let your knees drop. And you'll feel this stretch now a little bit more intensely in the lower back. So once again, you're going to cross right under, you're going to hook your foot under your calf. And then let your knees drop toward the floor. That?s a little more intense. An intense stretch for your lower back.