Lower Back Stretch

Description: Lower back stretch


Goal: Release tension in lower back
Objective: Lengthens contracted low back muscles.

Stretch until you feel a gentle pull, do not force body into position, this can cause damage. Hold at least 20 up to 30 seconds.

Equipment: None
Reps: 2 – 20 sec each
Time: 5 min

  1. Ensure your body is warm before stretching. For a quick warm up, do 25 jumping jacks. Windmills are great for this stretch to warm up shoulder joints. This is great to do after other drills.
  2. Lay on back, lifting one leg up into chest, keep other leg straight – hug bent leg and then switch.
  3. Work to keep the lower back pressed tight to the ground. Keeping a rounded back.


  • Body should be warm before stretching.
  • Do not force body position, this can cause damage.