What stretches can I do to help my lower back?!
Question: What stretches can I do to help my lower back!?
Hello everyone, I am a punter and the other day I was outside kicking, and when I came inside and sat down, a muscle in my lower back felt pulled or strained!. It is only on the right side, because that is my kicking leg, and it is right above my butt!. Any advice as to what I can do to stretch this muscle!? I don't even know what muscle I pulled!. Help anyone!?Www@Answer-Health@Com
Answers:
oh man, I wish I could do some drawings here!. I will try to explain this to the best of my ability though!.
1!. lay on your back with your feet straight out!. bring your right knee to your chest and hold it with both arms, hugging it!. Hold this stretch for 20-30 seconds, take deep breaths, as you are breathing out, pull a little bit tighter!. Alternate legs and repeat 5 or 6 times!.
2!. lay on your back with your feet straight out!. Put a belt or piece of rope around your foot!. Keeping your knee unbent, lift your leg straight up and use the rope to apply pressure/strectch your hamstring!. Tight hamstrings can contribute to back injuries!. take deep breaths and tigthen the rope on your exhales!. alterate this position with pulling your foot to the inside and outside of your body!. <I guess this one is hard to explain>
3!. lay flat on your stomach and prop yourself up on your elbows like you did when you were a kid watching tv!. Just sit in this position for a few minutes at a time!.
4!. lay flat on your stomach and put your arms at your shoulders like your going to do a pushup!. Now, push up so that your body forms an arc!. I think this is a yoga move!. you can probably find it on a yoga site!.
5!. lay flat on your back with your legs straight in front of you!. bring your right knee up and grab it with yoru left hand!. Pull in the direction of your left shoulder!. You should feel this one in your sciatic!.!.!.kind of between your butt and back!. repeat for left side and do the same breathing/strectch technique described earlier!.
6!. get a ball, balance on the ball and lift yoru right arm and left leg at the same time!. alternate!.
7!. get a balance ball!. lay on your back and put the ball under your legs, with your legs at a 90 degree angle!. in a motion of lifting your but and straigthening your legs to form a straight line!. repeat
8!. do #7 but also lift your hands straight into the air 90 degress to your body!.Www@Answer-Health@Com
1!. lay on your back with your feet straight out!. bring your right knee to your chest and hold it with both arms, hugging it!. Hold this stretch for 20-30 seconds, take deep breaths, as you are breathing out, pull a little bit tighter!. Alternate legs and repeat 5 or 6 times!.
2!. lay on your back with your feet straight out!. Put a belt or piece of rope around your foot!. Keeping your knee unbent, lift your leg straight up and use the rope to apply pressure/strectch your hamstring!. Tight hamstrings can contribute to back injuries!. take deep breaths and tigthen the rope on your exhales!. alterate this position with pulling your foot to the inside and outside of your body!. <I guess this one is hard to explain>
3!. lay flat on your stomach and prop yourself up on your elbows like you did when you were a kid watching tv!. Just sit in this position for a few minutes at a time!.
4!. lay flat on your stomach and put your arms at your shoulders like your going to do a pushup!. Now, push up so that your body forms an arc!. I think this is a yoga move!. you can probably find it on a yoga site!.
5!. lay flat on your back with your legs straight in front of you!. bring your right knee up and grab it with yoru left hand!. Pull in the direction of your left shoulder!. You should feel this one in your sciatic!.!.!.kind of between your butt and back!. repeat for left side and do the same breathing/strectch technique described earlier!.
6!. get a ball, balance on the ball and lift yoru right arm and left leg at the same time!. alternate!.
7!. get a balance ball!. lay on your back and put the ball under your legs, with your legs at a 90 degree angle!. in a motion of lifting your but and straigthening your legs to form a straight line!. repeat
8!. do #7 but also lift your hands straight into the air 90 degress to your body!.Www@Answer-Health@Com