Lower Back Stretches Videos

Watch the lower back stretching videos below to improve your lower back flexibility and relieve tight back and hip muscles.

Lower back stretches are important for the flexibility and range of motion of the lower back and hip muscles. Good lower back flexibility allows for the unrestricted and pain free movement of the lower back and hips.

Sports that benefit from the lower back stretches below include: Archery; Basketball and Netball; batting sports like Cricket, Baseball and Softball; Boxing; contact sports like Football, Rugby and Gridiron; Cycling; Golf; Hiking, Backpacking, Mountaineering and Orienteering; Ice Hockey and Field Hockey; Ice Skating, Roller Skating and Inline Skating; Martial Arts; racquet sports like Tennis, Badminton and Squash; Rowing, Canoeing and Kayaking; Running, Track and Cross Country; running sports like Football, Soccer, Gridiron and Rugby; Snow Skiing and Water Skiing; Surfing; Swimming; throwing sports like Cricket, Baseball and Field events; Walking and Race Walking; Wrestling.

Lower Back Muscles being Stretched
During the following lower back stretch videos there are a number of muscles within the lower back and hips that are stretched. Below is a comprehensive list of the anatomical muscle names involved in the following lower back stretches.

Flexion Extension Back Stretch
Kneel on your hands and knees. Look up and let your back slump downwards. Then let your head fall forward and arch your back upwards. Perform this stretch slowly and deliberately, resting your weight evenly on both your knees and hands. Hold the back arch stretch position for a minimum of 20 seconds and then slowly move into back slump stretch position.

Kneeling Back Rotation Stretch
Kneel on the ground and raise one arm. Then rotate your shoulders and middle back while looking upwards. Keep your arm pointing straight upwards and follow your hand with your eyes. This will help to further extend the stretch into your neck. Hold the stretch position for a minimum of 20 seconds and then repeat with the opposite arm.

Knee-to-chest Lower Back Stretch
Lie on your back and keep one leg flat on the ground. Use your hands to bring your other knee into your chest. Rest your back, head and neck on the ground and don't be tempted to raise your head off the ground. Hold the stretch position for a minimum of 20 seconds and then repeat with the opposite leg.

Leg Cross-over Lower Back Stretch
Lie on your back and cross one leg over the other. Keep your arms out to the side and both legs straight. Let your back and hips rotate with your leg. Keep your shoulders on the ground and avoid lifting them during this stretch. Do not throw your leg over to the side; simply let the weight of your leg do most of the stretching for you. Hold the stretch position for a minimum of 20 seconds and then repeat with the opposite leg.

Get more Stretching Exercises here...
Looking at photos and watching videos on your computer is fine, but to really take advantage of all the stretching exercises on offer, grab a copy of the updated 2011 edition of the Stretching Handbook and accompanying DVD.

The exercises and recommendations on this page are just a small sample of the many stretching exercises presented in the Handbook and on the DVD. Together, they include 135 clear photographs and 44 video demonstrations of unique stretching exercises for every major muscle group in your body.

The DVD also included 3 customized stretching routines (8 minutes each) for the Upper Body; the Lower Body; and the Neck, Back & Core, plus a bonus DVD-ROM feature that allows you to print out over 80 stretching routines for 22 sports and 19 different muscle groups.

The Handbook and DVD will show you, step-by-step, how to perform each stretch correctly. Plus, you'll also learn the 7 critical rules for safe stretching; the benefits of flexibility; and how to stretch properly. Check out the Stretching Handbook & DVD for yourself.

Article by Brad Walker and The Stretching Institute™
Copyright © 2012. All rights reserved. Terms of Use

About the Author: Brad is often referred to as the Stretch Coach and has even been called the Stretching Guru. Magazines such as Runners World, Bicycling, Triathlete, Swimming & Fitness, and Triathlon Sports have all featured his work. Amazon has listed his books on five Best-Seller lists. Google cites over 100,000 references to him and his work on the internet. And satisfied customers from 42 countries have sent 100's of testimonials. If you want to know about stretching and flexibility, Brad Walker is the go-to-guy.