Download This is a personalized InstantStretch routine for Low back.

This is a personalized InstantStretch routine for Low back.
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General
8
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General Instructions for Low back
Stretching exercises should only be performed after a warm up has been conducted. A warm up will prepare your
muscles for the following stretching exercises by increasing blood flow, which in-turn increases the delivery of oxygen
and nutrients to the working muscles. A warm up should consist of gentle physical activity for about 5 to 10 minutes
and result in a light sweat.
Perform each stretch gently and slowly and avoid any bouncing or jerky movements. Stretch only to the point where
you can feel tension in the muscle group and never stretch to the point of pain or discomfort. Breathe slowly and
deeply while perform- ing each stretch.
After reading the description and viewing the accompanying picture on the next page/s move your body into the
stretch position and hold each stretch for 20 to 30 seconds. Relax for 15 to 20 seconds between each stretch and
perform each stretch 2 to 3 times.
Please note; stretching exercises are beneficial for the prevention and long term rehabilitation of sports injury,
however they should not be used in the early stages of injury rehabilitation. Stretching during this early stage of the
rehabilitation process may cause more damage to the injured tissues. Avoid all stretching during the first 72 hours
after any soft tissue injury.
These are general instructions, which are suitable for most people most of the time. Please refer to the additional
notes below for specific instructions that relate to your unique requirements.
Additional notes and comments for Low back
2-3 times per day. Find a time that suits you eg morning tea, lunch or when sitting on the couch at night. You may
even put a reminder on your phone or Outlook so you won't forget.
Warning
The stretching exercises presented in this routine are intended as an educational resource and are not intended as a substitute for proper medical advice. Please
consult your physician, physical therapist or the person who gave you this routine before performing any of the stretching exercises described in this routine, particularly
if you are pregnant, elderly or have any chronic or recurring muscle or joint pain. Discontinue any exercise that causes you pain or severe discomfort and consult a
medical expert.
Page 1
Routine created by InstantStretch v3.2.1 from InstantStretch.com
InstantStretch is a trademark of The Stretching Institute
Copyright © 2012 The Stretching Institute
Stretch #E09
Sitting Knee-to-chest Buttocks Stretch, is for the muscles of the Buttocks
Sit with one leg straight and the other leg crossed over your knee. Pull the raised knee towards your opposite
shoulder while keeping your back straight and your shoulders facing forward.
Stretch #E10
Sitting Foot-to-chest Buttocks Stretch, is for the muscles of the Buttocks
Sit with one leg straight and hold onto your other ankle. Pull it directly towards your chest.
Stretch #E11
Lying Cross-over Knee Pull-up Stretch, is for the muscles of the Buttocks
Lie on your back and cross one leg over the other. Bring your foot up to your opposite knee and with your
opposite arm pull your raised knee up towards your opposite shoulder.
Stretch #G04
Standing Leg-up Hamstring Stretch, is for the muscles of the Hamstrings
Stand upright and raise one leg on to an object. Keep that leg straight and your toes pointing upwards. Lean
forward while keeping your back straight.
Stretch #E13
Lying Leg Resting Buttocks Stretch, is for the muscles of the Hips
Lie on your back and slightly bend one leg. Raise your other foot up onto your bent leg and rest it on your thigh.
Then reach forward, holding onto your knee and pull towards you.
Stretch #F01
Kneeling Quad Stretch, is for the muscles of the Hips
Kneel on one foot and the other knee. If needed, hold on to something to keep your balance. Push your hips
forward.
Stretch #D09
Lying Double Knee-to-chest Stretch, is for the muscles of the Lower Back
Lie on your back and use your hands to bring both knees into your chest.
Stretch #D17
Lying Knee Roll-over Stretch, is for the muscles of the Lower Back
While lying on your back, bend your knees and let them fall to one side. Keep your arms out to the side and let
your back and hips rotate with your knees.
Page 2
Routine created by InstantStretch v3.2.1 from InstantStretch.com
InstantStretch is a trademark of The Stretching Institute
Copyright © 2012 The Stretching Institute