Lower back and Leg Stretches
Keys to remember:
Dr. Brent Thompson BSc DC
11 King Street, Unit 5 Barrie ON L4N 6B5
t. 705.719.2255 f. 705.719.9878
This stretch works the hamstring and the
sides of the spine. Keep your knee flat on the
floor and get as close to your toe as possible
without pain. Then, simply bend your upper
body to the same side.
Hold stretch for 30 seconds. Do stretch 3
times.
Note: Don’t worry about touching your toes.
That will come with time!
Gently stretch your lower
back and hips by bending
slowly at the waist. Keep
your knees slightly bent to
avoid pressure on your
lower back.
Ease into the stretch making sure not to bounce.
Hold for 30 seconds, return
to a standing position, then
repeat.
1 hold stretch for 30 seconds
2 breathe: Your body needs oxygen
3 GOOD POSTURE!!
4 No Pain! You may be damaging your tissue
Note: Don’t worry about touching your
toes. That will come with time!
Stretch your rotary muscles
by crossing your ankle over
the opposite knee, then
hold your knee with your
arm and slowly turn your
upper body.
Hold for 30 seconds and
repeat 3 times.
This is a great lower
back stretch!
Plant your feet just wider
than your shoulders, raise
your arm above your head
and lean to the side. You
should feel a stretch in your
side muscles “*”.
A great variation of this
stretch is to bend slightly
forward from this position
to stretch the big muscles
of the lower back.
Hold for 30 seconds and
repeat 3 times.
While sitting, cross
your ankle over the opposite knee.
Keep your spine straight and lean
forward. You should feel a good
stretch into your hips and upper
leg.
For a variation, pull your knee “*”
up toward your shoulder and hold.
Hold for 30 seconds. Do 3 times.
Bridge
This movement is a great
core muscle strengthener.
Lie on your back with your
feet on the floor and your
knees bent.
Slowly raise your hips toward the ceiling and try to
hold a straight line between
your shoulders, hips and
knees for a few seconds,
then slowly lower back
down.
Repeat 5 times.
Low Back and Leg stretches (cont.)
Keys to remember:
Dr. Brent Thompson BSc DC
11 King Street, Unit 5 Barrie ON L4N 6B5
t. 705.719.2255 f. 705.719.9878
This “quad” stretch works
the front of the leg and
knee.
Grab your foot in your hand
and pull gently toward your
buttock. Don’t pull so hard
that you feel pain in your
knee.
Hold for 30 seconds, repeat
3 times.
Lay backwards over an exercise ball to stretch your spine
and abdominal muscles. This
is a great, relaxing stretch
that helps support your spine
with the ball.
Simply roll forward with the
ball to release the stretch. You
can do this stretch as often as
you like.
This stretch loosens the muscles in the front of the hip that
can get very tight. Keep your
spine straight while doing this
stretch.
A variation of this stretch has
your front foot on a chair instead of the ground.
Hold for 30 seconds, repeat 3
times.
Lay on your back and bring
your knee toward your chest.
Grasp your knee with your
hands and pull toward the
shoulder. You will feel a
stretch in your leg and hips.
For a variation of this stretch,
pull your knee toward the
opposite shoulder.
Hold stretch for 30 seconds.
Do stretch 3 times. Repeat on
other side.
1 hold stretch for 30 seconds
2 breathe: Your body needs oxygen
3 GOOD POSTURE!!
4 No Pain! You may be damaging your tissue
These two stretches work your
calf muscles. These muscles are
often overlooked but are very
important for proper function of
the lower body.
Ease into these positions and
hold for 30 seconds. Repeat 3
times.
Hold onto a wall and plant
the closest foot 2 feet away.
Cross the other foot over and
lean towards the wall. You
should feel a moderate
stretch in the side of your
hip.
Hold stretch for 30 seconds.
Do stretch 3 times. Repeat
on other side.
Cobra Position: This stretch is
designed to help improve posture
and stretch the upper and lower
back.
Lay on your stomach on your elbows.
Make sure your elbows touch the
floor in front of your shoulders. Relax
your muscles as best you can. If you
do not feel pain or discomfort, slowly
and gently extend your body. If you
feel any discomfort, move slowly
back to the original position. If you
can hold these positions for several
seconds to minutes, you will help
your spine become more flexible and
healthy.