Lower Back 5

A beginner routine designed to increase flexibility and reduce pain in your lower back.

Exercise Overview

Exercise Instructions

Wide Leg Bend demonstration

1. Wide Leg Bend

Instructions

  • Start from a standing position with your feet wide and your toes pointed forward.
  • Keeping your back straight, hinge at your hips to bend forward, lowering your upper body toward your legs.
  • Relax your head, neck, and arms and try to place your palms on the floor.

Tips

  • Focus on lengthening your spine as you fold forward.
  • Keep your legs straight but not locked.
  • To deepen the stretch, grab your ankles and pull your head closer to the floor.

Modifications

  • If you can't reach the floor, place your hands on your shins or blocks.

Benefits

  • Groin, Calves, Hips, Hamstrings, Lower Back
Kneeling Psoas demonstration

2. Kneeling Psoas

Instructions

  • Start from a kneeling position with your knees hip-width apart and your arms at your sides.
  • Step forward with one leg to place your foot on the floor in front of you, forming a 90-degree angle with both knees.
  • Raise your opposite arm above your head and place your other hand on your hip.
  • Press your hips forward while reaching up and over with your raised arm.

Tips

  • Align your front knee directly above your ankle.

Modifications

  • If you have knee pain, place a cushion under your back knee for support.

Benefits

  • Psoas, IT Band, Obliques, Hips, Quadriceps, Lower Back, Lats
Leaning Figure Four demonstration

3. Leaning Figure Four

Instructions

  • Start on the floor in a seated position with your legs extended in front of you and your hands behind you for support.
  • Lift one leg and cross your ankle over your opposite thigh, just above the knee.
  • Slide your bottom foot toward your body so your knee is bent and your foot is flat on the floor.

Tips

  • Keep your arms straight and lift your chest to open your shoulders.

Benefits

  • IT Band, Hips, Lower Back, Glutes
Hurdler demonstration

4. Hurdler

Instructions

  • Start on the floor in a seated position with your legs extended in front of you.
  • Bend one leg and place the sole of your foot against your opposite inner thigh.
  • Sit tall and lengthen your spine, then lean forward from your hips to reach out and grab your extended foot.

Tips

  • Focus on hinging at the hips rather than rounding your back.
  • Keep your extended leg straight and your foot flexed, but be careful not to lock your knees.

Modifications

  • If you can't reach your foot, use a yoga strap or towel looped around your foot.
  • For less intensity, bend your extended leg slightly.

Benefits

  • Groin, Calves, Hamstrings, Lower Back, Glutes
Quad Stretch demonstration

5. Quad Stretch

Instructions

  • Start on the floor in a seated position with your legs extended in front of you.
  • Bend one knee and bring your heel back towards your glutes.
  • Grab your ankle with your hand and gently pull your foot back so it's directly beneath your glute.
  • Slowly lean back to rest on your elbows.

Tips

  • Keep your hips, knees, and ankles aligned.
  • Make sure your foot stays underneath your glute and isn't out to the side.

Modifications

  • If reaching your ankle is difficult, use a strap or towel looped around your foot for assistance.
  • If you experience discomfort in your knee, try performing the exercise while lying on your side.

Benefits

  • Knees, Shins, Hips, Quadriceps, Lower Back, Ankles
Elbow Side Plank demonstration

6. Elbow Side Plank

Instructions

  • Start lying on your side with your legs extended and your feet stacked on top of each other.
  • Place your bottom elbow under your shoulder and your forearm flat on the floor.
  • Engage your core and lift your hips off the floor, creating a straight line from your head to your heels.
  • Rest your top hand on your hip and hold the position.

Tips

  • Keep your hips lifted and in line with your body.

Modifications

  • For less intensity, lower your bottom knee to the floor for support.

Benefits

  • Triceps, Obliques, Shoulders, Abdomen
Figure Four Twist demonstration

7. Figure Four Twist

Instructions

  • Start lying on your back with your knees bent and your feet flat on the floor.
  • Lift one leg and cross your ankle over your opposite thigh, just above the knee.
  • Let both legs fall to the side, so your top foot and bottom leg are flat on the floor.

Tips

  • Keep your shoulders flat on the floor.

Benefits

  • Spine, IT Band, Hips, Lower Back, Glutes