Pelvic lifts make your lower back more flexible.
Having a flexible, strong lower back makes you less prone to back injuries and back pain. The lower back supports the weight of your upper body and helps you to make everyday movements such as bending, rotating at the waist and extending your body. To improve your lower back flexibility, there are various stretching and strengthening exercises you can perform.
Pelvic Lifts
Pelvic lifts work from your lower spine to your upper spine. Perform the exercise 12 times per day when first doing it. Build it up over time to complete up to 26 repetitions daily. Lie on your back with your knees bent and your feet flat on the floor. Place your arms at your side or cross them over your chest. Raise your buttocks off the floor and push your pelvis up as high as you can. Hold the stretch for three seconds before lowering back down. As you get stronger, bring your feet closer to your buttocks so you can hold onto your ankles while doing the stretch.
Camel and Cat Back
The camel and cat back exercise loosens your spine. Perform the exercise for up to three minutes, following the rhythm of your breathing. Come down on all fours and look down so your neck is parallel to the floor. Inhale and arch your back so the curvature of your spine is exaggerated and your trunk sags to the floor. Lift your head and stretch your neck to look up at the ceiling. Exhale as you reverse the motion and flex your back while scooping your belly in and looking at the floor. Speed up the exercise as your flexibility improves.
Lower Back Rotation
Rotating the lower back massages the lower spine, making twisting motions easier. Lower back rotations can be done four times per day. Lie on your back with your hands at your side and your feet stretched out. Bend your right leg at the knee and cross it over your left leg. Use your left hand to guide the right leg and hold it in place. Keep your upper body as straight as possible. Only your trunk should be twisting. Hold the stretch for up to 15 seconds before switching legs.
Side and Backward Bends
Bending sideways and bending backward promote lower spine flexibility. Stand with your feet hip-width apart and divide your weight evenly between your feet. Let your hands naturally fall to the sides of your body. Bend and lean to the right side as far as you can while sliding your right hand down your leg. Hold the stretch three seconds before switching sides. Perform the exercise 10 times on each side. In the same starting position, place your hands on your hips. Bend and lean backward as far as you can. Hold the stretch three seconds before releasing it and repeat this 10 times.
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