Low Back, Hips & Legs Stretches
IN THIS LESSON
Chronically tight hamstrings are a primary contributor to low back pain and postural imbalances. This classic stretch utilizes a strap to allow for a safe, deep, and effective release of the entire back of the leg.
Instructions
Step 1: Get into Position
Lie on your back with your left leg either bent (foot on the floor) or extended straight.
Bend your right knee toward your chest and loop a stretch rope, strap, or towel around the arch of your right foot.
Step 2: Begin the Stretch
Holding the strap firmly with both hands, extend your right leg toward the ceiling until you feel a comfortable stretch along the back of your thigh.
Keep both your arms and your stretching leg as straight as is comfortable.
Step 3: Apply the Muscle Energy Technique (M.E.T.)
Activate: Gently press your right heel downward, as if trying to lower your leg back to the floor. Resist this movement with the strap so your leg doesn't actually move. You should feel a light contraction in your hamstring. Hold this push for 3-5 seconds.
Relax & Deepen: Completely relax the push. As you exhale, use the strap to gently guide your leg a little further toward your head, moving deeper into the stretch.
Step 4: Repeat & Hold
Repeat this "activate-relax-stretch" cycle 3 times.
After the final repetition, hold the passive stretch for 20-30 seconds while breathing deeply.
Gently release and repeat the entire sequence on the left leg.
