Sit and reach
Sit with legs extended and knees slight bent, while bending at the hips, and keeping back flat reach as far as possible, (trying to reach toes) and holding for 30 seconds. Breathe normally. Hold for 30 seconds. Repeat 5 times with 1 minute rest in between sets.
Sit with legs extended, place left foot on right side of right leg, while twisting torso toward left leg, place right elbow on outside of left knee, hold position and breathe for 30 seconds. Alternate sides. Repeat 5 times with 1 minute rest in between sets.
One leg cross over hamstring stretch
Sit with left extended, toes pointing upward, bottom of right foot resting against the side of your left knee, place left hand on right thigh, reach across with right hand as far as you can and hold for 20-30 seconds. Alternate sides. Repeat 5 times with 1 minute rest in between sets.
Lower back stretch
- While lying on your back, pull your knees into your chest as far as you can, breathe normally to allow the stretch to be more effective, hold for 20 – 30 seconds. (Repeat 5 times with 1 minute rest in between sets.)
- Hold for between 10 and 30 seconds.
Standing bent over hamstring/lower back stretch
With right foot behind left and knees slight bent, bend at the waist as far down as possible and hold for 10 seconds, the twist torso at a 45 degree angle holding for 10 seconds while breathing normally (show modification using towel) Repeat 5 times with 1 minute rest in between sets. Alternate sides (left foot behind right)
Hey Acadiana, don’t let lower back stiffnes prevent you from being active and healthy, so keep stretching and don’t forget, keep fitness first!