Hey everyone! It is Matt Barber. NASM Certified corrective exercise specialist. Today I am going to be talking about stretches for the lower extremities. Simply, these four stretches are going to show you how you can alleviate lower back pain if you do them on a regular basis. I know many of you out there have lower back pain. Ok, so the first of the four stretches is a complex of muscles called the hip flexor muscles. They lie here in the front of the thigh up near the hip. One of the main hip flexor muscles, called the psoas, originates.
Directly in the lumbar spine. So if that muscle is tight, and it is tight on most people, then that muscle puts a lot of stress on the lower back region. So, the way we stretch the hip flexor is, and by the way before I show you that, all the stretches I am showing you are standing stretches. For those of you who struggle getting up and down off the floor the beauty of these four stretches is you can do them all in a standing position. I am going to show you in another tutorial that is going to show you how to stretch those.
Same four muscles but in a more of a lying position. So, this is good for those of you who again, struggle with getting up and down off the floor. So the way we stretch the hip flexor is when we load the front leg like this, I am basically in a lunge position. So I am putting my weight on the forward leg, my left heel stays down, my right heel comes up off of the floor. It is very important I am going to tilt my pelvis, called a posterior.
Standing Stretches Lower Back and Sciatic Pain Stay Fit Personal Training Tarpon Springs, FL
Pelvic tilt. My pelvis is going from here to here. So if I tilt the front of the pelvis, I am going to lengthen or stretch those hip flexor muscles right there. I am also squeezing my right glute which helps assist in the stretch as well. So if you notice I am next to a sturdy frame here. You can use a chair at home if you like whatever is sturdy to help you with your balance. Because sometimes balance can be tricky on this stretch. This is very beneficial.
Because again to stretch this muscle. I am holding it for thirty seconds on one side. Then thirty seconds on the other. Again, I am loading the forward leg, I’ve got the front of the pelvis out. I am squeezing the left glute. My belly button is braced toward the spine. Again, I am holding on if I need to for balance. That is called the hip flexors. Thirty seconds to a minute on each side. Next one is the hamstring complex. Hamstring muscles align right on the back of the thigh. The way we are stretching that is we prop one.
Foot up, I have one hand on top of the other, I have nice long posture, I am reaching forward so that I feel a stretch right through there. I do not need to round forward like this because it is putting me in a bad posture. I can still get an effective stretch by staying right here. My shoulder blades are together, I have nice, tall posture and I am still getting a good stretch back through here. You do not want the bench to be too high because if it.
Is too high you are more likely to lose your balance. Also if it is too high you might get some tension up here in your hips. We keep the bench fairly low for the purposes of this stretch. Thirty seconds on one side, then of course thirty seconds on the other side. And if you do struggle with balance a lot, you can hold on to something and stretch to your side like this so you can get a good stretch. That is ok if you need to modify it. Thirty seconds to a minute on each side. Next one is a muscle called the piriformis.
Is in your gluteal region. Any of you who have had sciatic issues in the past, then this muscle is likely tight. A lot of us have tight piriformis muscles. The way I am going to stretch this is in a seated position here. I’m going to place my right ankle across my left thigh like this, take my knee and pull it to the opposite shoulder like this. I am pulling this knee diagonally toward this shoulder. Nice, tall posture and I am holding this for again, thirty seconds to a minute. I don’t want my left foot to turn out of.
This this is a compensation. You want to keep your left foot straight ahead as you can see. Again, nice tall posture. Thirty seconds here. And then I switch it again everything aligned, ankle, knee, hip in alignment. And then I got thirty seconds on this side as well. I am not actually going to hold it for thirty seconds because in the interest of time we will move on, but that is what you would do at home. It is thirty seconds on each side. Stretch number four is actually an upper body muscle called the lat which is one of the.
Biggest muscles in your body. It runs all the way from the front of the arm attaches to the shoulder blade and moves all the way and attaches to the pelvis via the thoracic lumbar fascia. Right through here. Very long muscle. And that muscle when it is tight tilts our pelvis up and puts stress on our lower back. We want to stretch it out so our pelvis is more level where it should be. So the way I stretch the lats is I am going to move this bench out of the way here, grab onto something sturdy such as this frame here with one hand.
I am going to kind of let my weight come backwards and you can see my left ear is next to my left arm and it helps to extend and stretch that lat muscle right there and I am going to hold it for thirty seconds to a minute and of course I would do the other side as well. So you can do those stretches every day it is going to help tremendously as far as taking stress off of your lower back, two to three sets of each exercise and I guarantee.