The following exercise will stretch and mobilise the lower back. Click on the links below to see more detail on muscles stretched, teaching points, variations and related injuries.

Lower Back Stretch

Teaching Points

  • Lay on the floor on your back
  • Bring your knees up to your chest and use your arms to pull them in further
  • Hold for between 10 and 30 seconds

Variations

  • Perform one leg at a time
  • Add internal rotation to further stretch gluteus medius

Muscles Stretched

Related Injuries

Latissimus Dorsi Stretch

Teaching Points

  • Stand upright with your arms above your head
  • Reach up as high as possible
  • Hold for between 10 and 30 seconds

Variations

Muscles Stretched

Related Injuries

Latissimus Dorsi Stretch II

Teaching Points

  • Kneel on the floor
  • Lean forwards with the arms outstretched as far as possible and hands on the floor
  • Push your buttocks down towards your feet keeping your hands still to increase the stretch
  • Hold for between 10 and 30 seconds

Variations

Muscles Stretched

Related Injuries

Back Arch Stretch

Teaching Points

  • On all fours on the floor, arch your back up as high as possible
  • Hold for between 10 and 30 seconds then relax.
  • This can also be done with the back slump stretch.

Muscles Stretched

Related Injuries

Back Rotation Stretch

Teaching Points

  • Stand upright with your arms folded across your chest
  • Rotate your shoulders around to one side
  • Hold for between 10 and 30 seconds

Variations

  • Perform seated on a chair and gripping the backrest

Muscles Stretched

Related Injuries

Back Slump Stretch

Teaching Points

  • Kneel on all fours and let your back slump down as if trying to get the navel to the floor
  • Hold for between 10 and 30 seconds

Muscles Stretched

Related Injuries