Lower Body Stretches

To begin this stretch:

• Lie down on your back.
• Bring your knee to your chest.

To stretch:

• Grab behind your knee.
• Pull your knee to your chest until you feel a stretch in your lower back and hamstring.

To begin this stretch:

• Lie down on your back.
• Bring both of your knees to your chest.

To stretch:

• Grab behind your knees.
• Pull your knees to your chest until you feel a stretch in your lower back and hamstring.

To begin this stretch:

• Lie down on your stomach.
• Place your arm by your side with your fingers pointed forward.

To stretch:

• Slowly raise your self up onto your elbows until you feel a stretch in your lower back.

• Have a seat.
• Sit up tall.

To stretch:

• Lower your body to your chest until you feel a stretch or your hands touch the floor.

To begin this stretch:

• Lie down on the floor.
• Bend one leg until it is at 90 degrees.
• With the arm on the same side of the bent leg, place it 90 degrees to your body (photo on right).
• Keep the other leg stretched out.
• With the opposite side arm, lay it along side your body (photo on left).

• Lower the bent leg over the outstretched leg.
• Keep both shoulders down while doing so.
• The lower body may come off the floor a bit.
• Take the knee that is bent over the outstretched leg and hold it down with your hand.
• Until you feel a stretch then hold it.
• Keep the arm that is at 90 degrees stretched out for balance

To begin this stretch:

• Lie down on the floor on your stomach, with your hands underneath your head.
• Raise yourself up until you are on your hands and knees.

To stretch:

• Shift your weight back toward your buttock and lower your buttock to the heels of your feet.
• Keep your head in line with your back by looking down.
• With your fingers on the floor pull yourself forward until you feel a slight stretch in your back.

To begin this stretch:

• Sit down on the floor with one leg bent and other leg outstretched.
• With the bent leg, place it on the other side of leg which is outstretched.
• Keep your back straight.
• Place your palms down behind your back

To stretch:

• Take the arm opposite side of bent leg and place it on the same side as the bent leg.
• With that same arm place it on your knee.
• Turn your body until you are facing the same side as the bent leg is on.
• To turn your body, rotate your chest.
• Use the arm that is on the knee to assist you on your rotation
• Rotate until you feel slight tension in your muscle.