4. Hip Stretch/Thread the Needle – 10 Stretching Exercises to Relieve Lower Back Pain
One of the best exercises for stretching the outer hip, start by lying on your back with your knees bent. Same starting position as the bridge. Bring your right knee up until the thigh is perpendicular to the floor. Now take your left leg, rotate it outward at the hip and place the ankle on the knee of the right leg. Next, grab your right knee by place your right hand on the outside and threading your left through the opening between your left and right leg. Now pull your right knee toward you. Hold for 30 seconds and repeat on the other side.
5. Leg Stretch
Again, lying on your back with your knees bent, take your right leg and raise it to a 90 degree angle. Keep your leg straight. You can support it by placing your hands along your thigh just under your knee or you can use a towel to straddle the ball of your foot. Either way, pull your leg toward you keeping your knee straight. You’ll feel a gentle stretch along the along the back of your leg up toward your lower back. Hold for 30 second and repeat on the other side.
6. Two Knee Twist
Use the same starting position as the bridge. Now, pull your knees toward your chest and with your shoulders pressed firmly to the ground, slowly lower your knees to your left. Hold for for 30 seconds and then repeat on the other side.
7. Partial Crunches
To start this exercise, begin with your knees bent and your feet flat on the floor. Place your hands behind your neck, or alternatively, can cross them over your chest. While tightening our stomach muscles, raise your shoulders off the floor and breathe out as you rise up. Hold the raised position for a breath and slowly and gently lower yourself down. Repeat this exercise 8-12 times. To maintain good form throughout, be sure to keep your feet flat on the floor and make sure your tailbone and lower back remain in contact with the floor at all times.
