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Low Back Stretches to Strengthen Your Back

Jason Trammell | Sign-Up For Personal Fitness & In-Home Training Through Out the Portland, Oregon Metro Area

Low Back Stretches to Use to Help Strengthen Your Lower Back

As your Portland Personal Trainer I highly recommend these low back stretches!

  1. KNEE TO CHEST - So lie on your back with both knees bent and your feet flat on the floor and using both hands, grab hold of your right lower leg and have your hands around the knee bringing the knee towards your chest as far as you can with a 30-60 second hold doing about 3 sets for each leg, total 6 sets.
  2. TRUNK ROTATION - So lie on your back and bring knees up toward your chest so your body is positioned as if you are sitting in a chair. Fully extend your arms out to the sides, with your palms face down on the floor. So keep your knees together and hands on the floor, gently roll both bent knees over to your right side and hold for about 15-30 seconds. Return to the starting position and do the left side and repeat both sides 5-10 times.
  3. CAT COW STRETCH - As your starting position with this stretch. Get on your hands and knees with your knees hip width apart. Arch your back by pulling your belly button up toward your spine, letting your head drop forward. This is the cat position stretch. Give it a good hold for about 5-15 seconds. You should feel a gentle stretch in your lower back. Return to the starting position. Now raise your head up and let your pelvis fall forward, curving your back down toward the floor. This is the cow portion of the stretch. Hold for 5-15 seconds then return back to the starting position. So repeat the cat- cow stretch 15-20 times.


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