Stretch Lower Back Muscles with the Spine Stretch ForwardTo stretch lower back muscles use the Pilates Spine Stretch Forward. It is highlighted as exercise of the month for its feel-good stretch in the lumbar spine. This Pilates stretching exercise is designed to teach you to stretch and articulate your spine from the cervical to the lumbar end with a stable pelvis. Notice how to stretch lower back muscles you will resemble a large “C” shape from the top of your head to your tailbone. Position: Sit with your legs extended or slightly bent in front of you, hip-width apart. Be sure your spine is straight, and stretch your arms out in front of you.
Action: Inhale as you lift up out of your hips. Exhale as you roll your spine forward, scooping out your abdominal muscles like you are reaching over a big beach ball. Inhale to hold the stretch.
Exhale as you roll your spine back up, stacking it up over your stable hips. Notes: Keep your buttocks anchored to the mat and feel the stretching and flexion in your spine.
Caution: If you have osteoporosis, avoid any deep flexion (bending) exercises such as this one.
Beginner Level Spine Stretch Modifications:This one should feel good for those with spinal stenosis.Sitting tall in a chair stretch lower back muscles by rolling your spine forward and down to the floor. Peel your spine back up over your hips until you are sitting tall again. Another Variation on the Spine Stretch in the chair is the: Torso Twist: This is a great exercise when you are having pain or tension in one of both sides of the lower back. Sitting tall on the edge of a chair with your hands on your thighs circle your body one direction inhaling as you push back and then exhale as you come forward rounding the spine. Circle both directions for 4-6 rotations gradually making the circles larger as you go.
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