Lower back and Hip Stretches

From super career women in heels to baby carrier loving moms, from runners to CrossFit women, tightness and pain in the lower back and hips are common problems many women have. Give your lower back and hips a relief with these 6 insanely easy basic stretches. They not only release tightness in your muscles and reduce your lower back pain but also improve your spinal alignment.

Read Next: 6 Exercises to Relieve Your Back Pain and Strengthen Your Core

Try this static stretching routine in sequence listed below and feel your back stretched, hips opened and body relaxed. 

These stretches are best performed after your workout or before bedtime. They are not designed to be pre-workout stretches. 

6 stretch exercises to open your hips and reduce your lower back pain

Best Stretches for Lower Back and Hips

  1. Kneeling Rock In Groin Stretch
  2. 90/90 Hip Stretch
  3. Kneeling Adductor Stretch
  4. Quadruped Stretch
  5. Knee to Chest Hip Stretch
  6. Lower Back Twist Stretch

What are static stretches?

Static stretches are performed when the body is at rest. For example, standing straight and then bending over to touch your toes. 

How to perform static stretches correctly?

Static stretches are used to gradually lengthen a muscle to an uncomfortable, elongated position.

Hold the uncomfortable position for 10 seconds to 15 seconds. 

What are the benefits of static stretches?

  • Improve the flexibility of ankle joints, shoulders, hips and knees
  • Reduce aches and pains
  • Increase range of motion
  • Restore your heart rate after intense activity
  • Relax your body and muscles
  • Prevent injuries


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