Lower Back Stretch

A basic flexibility stretch targeting the lower back and lumbar spine. Performed lying on the back to release tension and improve spinal mobility.

Instructions

1. Lie on your back on a mat with your knees bent and feet flat on the floor
2. Slowly bring both knees toward your chest, holding them with your arms
3. Relax your neck and shoulders into the mat
4. Gently rock side to side to release tension along the entire lower back
5. Hold the stretch position without forcing
6. Focus on breathing deeply and allowing your muscles to relax
7. Maintain the stretch for 20-30 seconds
8. Release and rest before repeating

Tips

• Perform this stretch after workouts when muscles are warm
• Do not force a deep stretch; allow gravity to do the work
• Keep your head relaxed on the mat to avoid neck strain
• Breathe steadily and avoid holding your breath
• This is an excellent post-workout mobility tool
• Repeat 2-3 times for best results