Lower Body Stretches

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.