By: Kelvin Yeung MPT, BSc.Kin
Following up on our last blog post, I'll be showing you my top 3 lower body stretches.
As a reminder, some tips when stretching **:
- Remember to breathe through the stretch.
- Stretch until you feel tension but no pain.
- Try to hold a stretch for 30 seconds.
- Repeat stretches 2-3 times throughout the day.
Happy stretching!
(Click on the images below to enlarge)
GLUTE/PIRIFORMIS STRETCH
- Begin by lying on your back.
- Cross the left leg over the right (as shown above), so that your left leg is turned out.
- Reach through the gap between your legs and gently pull the right leg in toward your chest.
- Repeat on the other side.
- You should feel a stretch in your buttock region.
KNEES TO CHEST LOWER BACK STRETCH
- While lying on your back, bend both your knees.
- Bring your knees towards your chest.
- Use your hands to gently pull your knees closer in.
- You should feel a stretch in your lower back.
TWISTED LOWER BACK STRETCH
- While lying on your back, bend both your knees.
- Let both your knees drop to your left.
- Extend your right arm out to your side.
- Use your left hand to gently push down on your knees to feel a stronger stretch.
- You should feel a twisting stretch in your lower back.
- Repeat on the other side.
** Please note, the stretches outlined in this post are provided as a guide. Please seek guidance from your physiotherapist before starting new exercises. If you are interested in beginning a personalized stretching program, please speak with one of the therapists at our clinic.