Low Back, Hips & Legs Stretches
IN THIS LESSON
An essential stretch for anyone who sits for long periods, this supine twist gently unwinds tension in the deep muscles of the low back (Erector Spinae) and hips (Gluteals), helping to improve spinal mobility.
Instructions
Step 1: Get into Position
Lie flat on your back with your legs extended.
Bend your right knee and place your right foot flat on the floor. Extend your right arm straight out to the side at shoulder height, with your palm facing up.
Step 2: Engage the Stretch
Place your left hand on the outside of your right knee.
As you exhale, gently guide your bent right knee across your body toward the left side of the floor.
Step 3: Hold and Breathe
Go only as far as you feel a comfortable stretch through your low back and right hip/glute.
Important: Keep your right shoulder pressing gently down toward the floor to maintain the twist through your spine.
Hold the stretch for 20-30 seconds, breathing deeply into your abdomen.
Step 4: Repeat
Gently return to the starting position.
Repeat the entire sequence on the opposite side.
