5 Simple Stretches to help with Lower Back, Hip & Leg Tightness

Get Long

• Lying on your back
• Pull your left leg over
• Hold your left leg in position with your right hand
• Keep your left hand anchored behind you
• Hold a nice, slow stretch to get that movement back through
• If you want to get length back in those muscles, you need to hold that stretch for 90 seconds – 2 minutes
• Repeat with other leg

Quads & Hamstring Stretch

• Lying on your side
• Pull the left leg behind you
• Hold left leg with your left hand
• Use your right foot/heel to push down on the left knee
• Try to lengthen the front of the hip and/or quad
• Holding that for a prolonged period of time is definitely going to help you
• Repeat with other leg

Hamstring Stretch

• Lying on your back
• Pull your left leg across your body with a straight leg
• Hold your left leg in position with your right arm
• Put your left arm anchored behind you
• Hold for 90 seconds
• Repeat with other leg

Glut Stretch- Figure 4 Position

• Lying on your back
• Pull your left leg up placing your heel on your right knee
• Use your hands to pull behind your right leg towards you
• If you want more of a stretch, straighten your bottom leg (right leg)
• Hold for an extended period of time
• Repeat on other side

Quad Stretch

• Lying on your belly
• Pull your left leg behind you
• Try to touch your toes on the ground
• Try to keep your hands above your head as much as you can
• Hold that position as long as you can
• Repeat on other side