The lying lower back stretch focuses on the lower back and stretches the erector spinae, quadratus lumborum and the gluteal muscles. The Lying Lower Back Stretch can be performed as a developmental stretch and should be held for an initial 6 to 10 seconds and then take the stretch further for another 30 seconds.
Body Part and Muscle Group
The Lying Lower Back Stretch focuses on the lower back and stretches the Erector Spinae, Quadratus Lumborum and Gluteals.
- Start by lying face up on the floor.
- Bend/flex your knees and hips.
- Place a hand on the back of each thigh.
- Pull your knees into your chest.
Progression: Bring the knees closer to the chest.