Stretching Exercise for Back and Lower Body

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


• 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 •



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•



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•


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•


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


• Variations• Soleus Stretch•

Muscles Stretched• Soleus• Tibialis Posterior• Flexor Digitorum Longus• Flexor Hallucis Longus •


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)


• Muscles Stretched• Peroneal Longus• Peroneal Brevis

Related Injuries • Peroneal Tendinopathy

Stretching Exercise for Back and Lower Body

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