Lower Back Stretches Are a MUST For Everyone!

Swiss Ball Back Bend

This is one of those really relaxing lower back stretches - we just love doing it! Do be careful if you have long hair though. Shaye learnt this the hard way. Her hair got trapped under the ball and the momentum rolled her onto her head. She lost a couple of brain cells and a lot of hair.

1. Get yourself a swiss ball.
2. Put the center of your back on the top of the ball.
3. Bend carefully allowing your body to sink into the ball.
4. Don't fall asleep...
5. Spread your legs and arms slightly for support.
6. Hold for 20+ seconds.
7. Now you can do it again.

Lower Back Twister

This is a really effective lower back stretch. Don't be surprised if you hear a few clicks when you first start doing these.

1. Sit on the floor with your legs straight in front.
2. Bend one knee to a 90 degree angle.
3. Twist the opposite shoulder towards the bent knee.
4. Use your arm to gently pull yourself around.
5. Make sure your whole core turns, not just your shoulders.
6. Hold for 20+ seconds, then change sides.
7. Repeat 2-3 times

Stick Spins

This one is really great for warm ups because it is done using a bit of speed.

1. Get yourself a straight stick. The end of a broom would work.
2. Hold it in both hands about shoulder width apart.
3. Raise it to shoulder level.
4. Swing your body from one side to the next.
5. Do these for 20 seconds to a minute.

Heels Over Head

This stretches mainly your shoulders and upper back. It is also a mild lower back stretch. This is a great one to do because of its multiple target areas.

Note for the ladies: Please do not do this stretch if you are menstruating.

1. Get onto a yoga mat or something relatively soft.
2. Lie on your back.
3. Raise your feet and back all the way onto the floor behind you.
4. Support your back with your arms.
5. Hold for 20+ seconds.
6. Repeat this 2-3 times.

Hanging

This stretch gets all the muscles in your body. Front, back, sides, you name it. It is actually quite a hard stretch to do for any length of time but it definitely feels good. Doing this stretch is really good after a day of work, especially if you have an office job and spend a large amount of time seated.

Try to find something to hang on where your feet don't touch the floor. Tom is so tall which makes that difficult!

1. Find something you can hang on.
2. Hang!
3. Hold it for as long as you can.
4. Really focus on relaxing your body and feeling the stretch in your lower back.