Do you have a tight lower back or hips that hinder you from doing your daily activities? You’re not alone! here are some moves can be done before bedtime, throughout the day, or anytime you find a few spare moments. We encourage you to give them a shot and let us know how they help you!
Setting Up for Success
No Bench? No Problem!
If you don’t have a bench at home, feel free to use your couch or a sturdy chair. These stretches are adaptable, and what’s most important is having a stable surface to support your weight.
Protect Your Knees!
If you have a hard surface on the floor, place a cushion, yoga mat, or an air pad under your knees. This simple step can make the difference between a stretch that feels good and one that’s uncomfortable.
The Stretches
Below are four key stretches Coach Isaac and I demonstrate. Perform each one for the recommended time and sets to see improvements in your hip and lower back flexibility.
Hip Flexor Stretch
Repetitions: 2 sets of 25 seconds on each side
How to Do It:
Kneel on one knee (use a pad if needed), with your other foot planted in front.
Gently push your hips forward until you feel a stretch in the front of your hip.
Keep your torso upright, chest lifted, and hold.
Tip: Avoid arching your lower back. Engage your core for better stability.
Runner’s High Lunge
Repetitions: 2 sets of 25 seconds on each side
How to Do It:
Step one foot forward into a lunge, with your back leg extended behind you.
Lower your hips until you feel a stretch through your hip flexors and groin.
Keep your core engaged and chest lifted.
Tip: Feel free to rest your hands on your front knee or a stable surface if you need extra support.
High Internal Holds
Repetitions: 2 sets of 25 seconds each side
How to Do It:
Start in a half-kneeling or standing position (whichever feels more stable).
Rotate your hip inward, focusing on keeping your torso still.
Hold this inward rotation, feeling the stretch in your hip.
Tip: Move slowly. Proper alignment is key—avoid twisting your entire body instead of just your hip.
Incline Calf Stretch
Repetitions: 2 sets of 35 seconds on each side
How to Do It:
Stand with your hands on a wall or bench for support.
Place one foot behind you with the heel down and toes pointing forward.
Slightly lean forward to feel a stretch in your calf.
Tip: Keep your back leg straight. For a deeper stretch, gently bend the knee of the leg you’re stretching.
Putting It All Together
When you string these stretches together, you’ll target multiple tight spots—from your lower back to your hips and calves.
Consistency is key: aim to do these stretches at least a few times per week, or even daily if you can. Listen to your body, and ease into each stretch—never force anything that feels painful.
Remember: These stretches are a great start for improving your mobility, but always consult a healthcare professional or trainer if you have any existing injuries or concerns.
Ready to Loosen Up?
Tight lower back and hips can greatly impact your daily life, but simple, consistent stretching can make a world of difference.
Try these four exercises—hip flexor stretch, runner’s high lunge, high internal holds, and incline calf stretch—and see how they help you move better and feel better.
We’d love to hear about your experience, so drop us a comment or send us a message!
Stay mobile and keep pushing toward your performance goals!
— Coach G, Performance Evolution
Comments