Back and hip stretches aren’t just for old people (no offense Grandma!) You can wake up in the morning and feel tightness in your lower back and hips, regardless of the quality of your mattress. With the increase of behind-the-computer sitting jobs, hips and lower back tend to become tight very easily. Long periods in the sitting position shorten your hip flexors and improper sitting posture can strain your lower back. Regular stretching of your hips and lower back can help relieve tension caused by excessive sitting and poor posture. Stretching also helps increase your energy and flexibility. Below are two great stretches for your lower back and hips.
Lower Back and Hip Opener
- Go into the lunge position with your right knee on the ground and your left knee in front of you at a 90 degree angle. Make sure your knee is not in front of your ankle and that your torso and back are upright with good shoulders-back posture.
- Place your left elbow on the inside of your left knee.
- Gently push your left elbow into your left knee and twist your torso and right shoulder to the right.
- Reach your right arm behind you until you feel the moderate stretch in your left groin and lower back.
- Hold for 15 to 30 seconds, release, and repeat the other side.
From this stretch it’s an easy transition to a hip flexor stretch:
- Lunge forward with the right foot, bending the right knee 90 degrees and gently lowering the left knee to the floor.
- Lean you pelvis slightly forward until mild tension is felt in your front left hip
- Raise your left arm overhead, reaching to the right site.
- Exhale deeply as you increase the depth of your stretch. Remember to breathe while stretching, don’t hold your breath!
- Hold for 20-30 seconds, return to the reverse starting position and repeat on the opposite side.