Preparation

Welcome to the third series of our stretching program—lumbar pelvic stretching. One of the most common causes of low back problems is tightness in the glutes and hamstrings. These large muscles significantly impact your lower spine. In this session, we'll focus on stretching the glutes, hamstrings, and the piriformis muscle to improve your range of motion and alleviate tension.

Stretch 1: Single Knee to Chest

Objective: Target the gluteus maximus and improve pelvic and lumbar spine flexibility.

Instructions:

1. Lie on your back with both knees bent and feet flat on the floor.
2. Bring one knee toward your chest.
3. Grasp your knee with one hand and your ankle with the other, turning obliquely.
4. Gently pull your knee closer to your chest, reaching your end range.
5. Hold for 20 seconds, focusing on relaxing and deepening the stretch.
6. Repeat on the opposite side.

Tip: If you experience back pain or limited motion, move only within your comfortable range. Do not force the stretch to the point of pain.

Stretch 2: Hamstring Stretch

Objective: Stretch the hamstring muscles to improve flexibility and reduce back strain.

Instructions:

1. Sit on the floor with one leg extended and the other bent, foot resting against the opposite thigh.
2. Gently lean forward over your extended leg, reaching toward your foot.
3. Hold the stretch for 20 seconds without bouncing, maintaining a steady, deep breath.
4. Switch legs and repeat, ensuring both sides are equally stretched.

Note: Using the opposite hand to reach the foot can increase the stretch's effectiveness, providing a slight twist and deeper hamstring engagement.

Stretch 3: Lumbar Spine Stretch

Objective: Increase lumbar spine mobility and relieve lower back tension.

Instructions:

1. From a seated or standing position, bend forward from your waist, extending your hands towards the floor.
2. Reach your end range where you feel a comfortable stretch without pain.
3. Hold for 20 seconds, breathing deeply to help deepen the stretch.
4. Gradually return to the starting position.

Caution: If you feel sharp pain, numbness, or tingling during this stretch, cease the activity and consult with a chiropractor.

Stretch 4: Piriformis Stretch

Objective: Improve pelvic and lumbar stability by stretching the piriformis muscle.

Instructions:

1. Sit upright on the floor.
2. Cross one leg over the opposite knee, placing the foot beside the thigh.
3. Gently apply pressure to the knee of the crossed leg and lean forward to deepen the stretch.
4. Hold for 20 seconds, focusing on the stretch in the buttocks and hip area of the crossed leg.
5. Switch legs and repeat to ensure balance in pelvic flexibility.

Tip: This stretch is particularly effective for those with sciatica as it helps relieve pressure on the sciatic nerve.

Conclusion and Further Resources

That concludes our beginner series for stretching the cervical, thoracic, and lumbar spine. Remember, integrating these stretches into your daily routine will enhance your chiropractic results, improving your posture and health. For more advanced stretches and strength exercises, continue following our modules.

Be sure to join our Facebook live webinars every week for more insights, and don't hesitate to ask your questions. Looking forward to seeing your progress!