Lumbar Stretching
Warm up first: 3–5 min gentle walking or marching in place — alternatively complete after a workout.
Hold stretches 30–60 sec for multiple rounds or as prescribed.
Never bounce or push into sharp pain.
Your Dedicated Lumbar Stretching Routine
Front-Chain Release (hip flexors + quads)
#1 Kneeling Hip-Flexor Stretch
One knee on pad, other foot forward (lunge position). Tuck pelvis under (posterior tilt) and squeeze glute on back leg. Keep torso tall.
✅ Releases psoas / iliacus.
#2 Standing Quad Stretch
Hold ankle behind you, knees together, slight pelvic tuck.
✅ Releases rectus femoris / quads.
Posterior Chain (hamstrings + glutes + piriformis)
#3 Hamstring “90/90” Stretch
Lie on back, one leg bent, other up at 90°, grab behind knee, straighten slowly.
✅ Avoids spinal flexion while lengthening hamstring.
#4 Figure-4 / Piriformis Stretch
Lie on back, cross ankle over opposite knee, pull thighs toward chest.
✅ Releases piriformis, reduces sciatic tension.
Inner Thighs / Adductors
#5 Frog Stretch (gentle)
On hands + knees, knees apart, feet out, hips back slightly. Keep spine neutral, not sagging.
✅ Opens groin, balances pelvic pull.
Finish With Decompression
#6 90/90 Wall Rest
Lie on back, calves on a chair or wall (hips/knees 90°). Let your low back relax flat into floor, breathe deep 2–3 min.
✅ Relieves lumbar pressure and resets pelvic position.