7 stretches in 7 minutes

1. Hamstring Floor Stretch

 

hamstringfloorstretch2

What it works?  Back of thighs (the hamstrings)

Hold for 30 seconds. Do this 2 times for each leg.

Helpful Tip: Contract your abdominals when bringing your legs up.

 

2. Knees to Chest Stretch

 

Single_knee_to_chest_stretch-300x146What it works?  Hips/ Glutes (aka Butt)/ Lower Back

Hold for 20 seconds. Repeat on other leg.

Helpful Tip: With your abdominals contracted, try to straighten your right leg. If you experience any discomfort in your back, leave your right leg bent.

3. Spinal Stretch

 

spinalstretchWhat it works?  Lower Back/ Obliques

Hold for 20 seconds. Repeat on other knee.

Helpful Tip: Contract your abdominals before bringing your knees up and over.

 

4. Piriformis Stretch

 

piriformisstretch2What it works?  The Glutes

Hold for 30 seconds. Repeat with other leg.

Helpful Tip: Contract your abdominals before crossing your leg and resting your foot on the opposite knee.

5. Hip Flexors Stretch

 

hipflexorstretchWhat it works?  Hips/ Front of thighs (quadriceps)

Hold for 30 seconds. Switch sides and repeat stretch.

Helpful Tip: Remember to contract your abdominals, keep your shoulders down and back straight.

 

6.  Quadriceps Lying Down Stretch

 

quadslyingdownstretch-300x111What it works?  Front of thighs (quadriceps)

Hold for 30 seconds. Switch sides and repeat stretch.

Helpful Tip: Contract your abdominals before grasping the top of your foot and bringing it to your butt.

 

7A. Total Back Stretch

 

totalbackstretch117B. Then Try This…

 

totalbackstretch2

What it works?  Entire back/ Shoulders/ Arms

Hold for 10 seconds.

SUCCESS!  Hopefully, you are now experiencing noticeable low back pain relief.

Sticking to a regular back stretching routine will hopefully keep your back stronger and less likely to become injured.

Source:  The 7 Minute Back Pain Solution