Physio Guided Lower Back Stretches for Beginners (15 Minute Routine)

These gentle lower back stretches reduce back stiffness and improve spinal flexibility. This Physiotherapist guided stretching routine includes stretches for the muscles and joints of the lower back along with hamstring, buttock and hip flexor muscles to also help prevent lower back pain. These safe stretching exercises are suitable for beginners- intermediate general flexibility training rather that treatment for a specific lower back condition.

#lowerbackstretches #exercisesforbeginners #WithMe

Website: https://www.pelvicexercises.com.au

These lower back exercises include static stretches and mobility exercises for improving lower back flexibility. These stretches are performed lying down on a firm surface. This beginners stretching routine commences with lumbar rotations and pelvic tilts for mobility warm up.

The exercise routine then progresses through the following stretches for the lower back and surrounding muscles:
* knee to chest hugs
* hamstring stretches
* bridging exercises
* piriformis (buttock) stretches
* single leg lower back rotation
* lumbar extension exercises
* hip flexor stretch
* child’s pose
* deep breathing exercises and relaxation

Stretching exercises are recommended for healthy individuals 2-3 days/week (minimum). Static stretches should each be maintained for 10-30 seconds (1).

Reference
1. ACSM (1998) American College of Sports Medicine Position Stand. The recommended quantity and quality of exercise for developing and maintaining cardio respiratory and muscular fitness, and flexibility in healthy adults. Med Sci Sports Exerc 1998; 30: 975–991

Music: Aiden Kenway https://www.youtube.com/channel/UCEeJxhzyKSTllNNBMlRaHHQ

Disclaimer
The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Healthy Fit Solutions Pty Ltd, as trustee for the P & M Kenway Family Trust (“we”), nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about