Lower Back Stretches

Lower Back Extension Stretch; Lying

29 March 2014|Common Stretches & Advice, Lower Back Stretches|

Anatomical Stretch: Thoracic & Lumbar Spinal Joints (inc. Spinal Facet Joints) Spinal Soft Tissues (e.g. Ligaments, Joint Capsules, Muscles & Tendons) Anterior Abdominal Wall Muscles (External Intercostal, Internal Intercostal, Transversus [...]

Lumbar Spine Side Flexion Stretch

6 March 2014|Abdominal & Obliques Muscle Stretches, Common Stretches & Advice, Latissimus Dorsi Muscle Stretches, Lower Back Stretches|

  Muscles: Rotatores, Quadratus Lumborum, Intertransversarii, Multifidus, Internal Oblique, External Oblique & Iliocostalis Lumborum   Method: From a neutral standing position slowly bend to the left or right whilst looking [...]

Back Flexion & Extension Stretch; Kneeling

6 March 2014|Abdominal & Obliques Muscle Stretches, Common Stretches & Advice, Gluteal Muscle Stretches, Lower Back Stretches, Mid-Back Stretches|

Muscles: Transversus Abdominis, Gluteus Maximus, Rectus Abdominis & Erector Spinae muscles   Method: Resting on your hands and knees look upwards and let your lower back drop. Then let your [...]

Hamstrings Muscle Stretch; Sitting

6 March 2014|Common Stretches & Advice, Gluteal Muscle Stretches, Hamstrings Muscle Stretches, Lower Back Stretches|

  Muscles: Hamstrings (Biceps Femoris, Semimembranosus & Semitendinosus) Obliques, Rotatores, Multifidus & Intertransversarii   Method: Sit on the floor with your legs out in front of you. Move one leg [...]

Latissimus Dorsi Stretch

6 March 2014|Common Stretches & Advice, Latissimus Dorsi Muscle Stretches, Lower Back Stretches, Mid-Back Stretches|

Muscles: Latissimus Dorsi, Serratus Anterior & Teres Major Method: Kneel and bend forward reaching out with your hands. Keep your buttocks resting on your feet and lower your head to [...]

Knee Rolling Spinal Stretch

6 March 2014|Common Stretches & Advice, Gluteal Muscle Stretches, Hip Joint Stretches, Lower Back Stretches|

  Muscles: Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Ilio-Tibial Band & Iliocostalis Lumboram Method: Lie on your back with your legs straight, bend your knees. Put your arms out to [...]

Hip, Gluteal & Piriformis Muscles Stretch; Standing

21 February 2014|Common Stretches & Advice, Gluteal Muscle Stretches, Hip Flexor Muscle Stretches, Hip Joint Stretches, Lower Back Stretches, Piriformis Muscle Stretches|

Muscles: Piriformis, Gemellus Superior, Gemellus Inferior, Obturator Internus, Obturator Externus & Quadratus Femoris   Method: Stand in front of a chair or surface of approximate chair height. Place the the [...]

Hip, Gluteal & Piriformis Muscles Stretch; Sitting

21 February 2014|Common Stretches & Advice, Gluteal Muscle Stretches, Hip Flexor Muscle Stretches, Hip Joint Stretches, Lower Back Stretches, Piriformis Muscle Stretches|

Muscles: Gluteus Maximus, Piriformis, Gemellus Superior, Gemellus Inferior, Obturator Internus & Obturator Externus   Method: Sit cross-legged. Keep your back straight and slowly lean forwards to the ground   Physiotherapy, [...]

Gluteal Muscles Stretch; Sitting

17 February 2014|Common Stretches & Advice, Gluteal Muscle Stretches, Hamstrings Muscle Stretches, Hip Joint Stretches, Ilio-Tibial Band (ITB) Stretches, Lower Back Stretches|

  Muscles: Biceps Femoris, Semimembranosus, Semitendinosus,  Ilio-Tibial Band & Gluteus Maximus   Method: Sit with one leg straight and the other leg crossed over your knee toward your opposite shoulder. Keep [...]

Hamstring Muscle Stretch; Standing

17 February 2014|Common Stretches & Advice, General Lower Limb Stretches, Hamstrings Muscle Stretches, Ilio-Tibial Band (ITB) Stretches, Knee Joint Stretches, Lower Back Stretches|

    Muscles: Semimembranosus,  Semitendinosus, Soleus & Gastrocnemius   Method: Stand upright and raise one leg on to an object. Keep the leg straight and your toes pointing straight up. [...]

Gluteal Muscles & Low Back Stretch; Lying

13 February 2014|Common Stretches & Advice, General Lower Limb Stretches, Gluteal Muscle Stretches, Lower Back Stretches, Piriformis Muscle Stretches|

Muscles: Tensor Fascia Latae, Gluteus Medius, Gluteus Minimus, Ilio-Tibial Band & Gluteus Maximus   Method: Lie on your back and cross one leg over the other. Bring your foot up [...]

Hamstrings Stretch

10 May 2013|Common Stretches & Advice, General Lower Limb Stretches, Hamstrings Muscle Stretches, Hip Joint Stretches, Lower Back Stretches|

Muscle Group: Hamstrings (Biceps Femoris, Semimembranosus & Semitendinosus muscles)   Muscle Action: Hip extension & knee flexion Controls both hip flexion and knee extension eccentrically   Method: Place one heel [...]

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