Legs and Lower back - Stretches Routine

Updated: Jan 28, 2019


Stretching routine for legs and lower back. Remember to follow your therapist advice. This is a general routine to stretch your legs and lower back. Never push yourself too much and if you have any doubt on any of the following exercises, let us know. If you require further treatment, please book online here.

Hamstrings, Adductors and IT Band


Lying on your back on the floor, hook a towel or a belt under the arch of your foot you are stretching and hold on to each end. Take one leg as straight as possible - not bending the knee - towards your chest. Repeat with your leg drawn inwards towards your other leg. Repeat with your leg drawn outwards away from your other leg.

3 times each side and position - 15 seconds.

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Quadriceps


Lying on your side, bend the knee, hold on to the ankle of the upper-most leg and draw it so that you feel a stretch on the front of the thigh.

3 times each side - 15 seconds.

Psoas & Quadriceps - Hip Flexors


Adopt the 'proposal' position – one leg back and the other bent and forward so that you are almost lunging and put the elbow, of the same side as the forward leg, on the knee (so that your torso is forward and you do not arch through the back). Gently press your pelvis diagonally down towards the floor. You should feel a stretch on the front of the pelvis on the side with the leg back. You can take this stretch one step forward by grabbing your ankle and pulling up as shown on the picture.

Hold for 15 seconds 3 times each side.


"Opening Hips''


Sitting on the floor bend your knees to bring the sole of your feet together as shown on the picture. Now gently place your hands on top of your knees to help you to stretch. The closer your heels go to your pelvis, the more you will stretch. If that feels ok, you can bend your body forward to get a deeper stretch. Do not push yourself.

3 times - 15 seconds.

Glutes & Piriformis


​​a) Lying on your back, bend your left knee and bring the outside of the right ankle to the front of your left thigh just above the knee as shown on the picture. Repeat on the other side.

3 times each side - 15 seconds.

b) If a) feels ok, you can hold both hands behind the left thigh and gently pull it towards your chest until you feel a stretch in your right buttock. The closer the knee goes to your chest, the more you will stretch.

3 times each side - 15 seconds.

c) If b) feels ok, you can go for a more advance stretch where you will be stretching piriformis, gluts and hip flexors at the same time. Remember not to push yourself doing this one.

Hold for 20 seconds - 3 times each side.

Knee hugs


Lying on your back on the floor, draw one knee at a time towards your chest.

hold for 10 secs repeating 5 times each side.

‘Cat - Cow’ Yoga exercise


On your hands and knees with your knees directly beneath the hips and the arms beneath the shoulders, slowly lift the stomach up to the ceiling arching the back and dropping the head to look towards the feet. Return to the middle (neutral spine) and the gently drop the spine down a little – do not force the neck back to look up.

Hold each position for 5 – 10 seconds making sure the stretch is focused on the middle to low back. Repeat 5 times.

Lumbar twist


Lying on your back on the floor, draw your knees up keeping your feet

on the floor and drop knees to one side keeping your shoulders flat on the floor. Let gravity take the weight of your legs down and relax and take a deep breath.

Hold for 20 seconds minimum then take your knees to the other side. Repeat 5 times each side.

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Traditional Chinese Medicine