Gentle Stretch Routine for the Lower Back, Hips and Legs

by Teige West

Below you will find a gentle stretching routine to soothe lower back tension and to open your hips and leg muscles. Remember to stay at a lower intensity because the exercises are not for pre- or post-workout, but for relaxation. These stretches are perfect for before bedtime or for your off days.

If you muscle cramping, gently move out of the stretch until you find a comfortable position. If you experience pain, talk to your coach or trainer to make sure you don’t have an injury or an issue that needs to be addressed by a doctor.

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Things you will need: a mat or towel to lay on, and a stretch-out strap, rope, towel or resistance band.

1. Child’s pose

This is one of the best known yoga stretches. It’s a restful pose, but you will get a good hip and back stretch. Sit on your knees on your mat or towel. Fold forward and extend your arms in front of you. If you hips and lower back are tight, you may not be able to rest your glutes on your feet. If your glutes are far away from the mat, that’s ok. You should probably add this particular stretch to your routine to get more flexibility in your hips, and as you do, your hips will move closer to your feet. If you find this pose uncomfortable, you can try bringing your knees apart. You can also put a thick pillow between your legs and underneath your upper body. Hold this pose for about a minute.

2. Quad Stretch

Lay on your stomach with your legs hip-width apart. Lace your strap around your right foot or ankle. With your right hand, pull the strap until you get a good stretch in your quadriceps. Be sure to keep your knee straight; it may pull to the right side. Bring your left arm up and rest it on the mat above your head. Try to relax the rest of your body as you stretch your quad. If you feel unpleasant tension in your lower back, straighten your spine by adjusting your pelvis or engaging your quads. Hold for 30 seconds. Repeat with the left quad.

3. Pigeon

Lay on your back with your knees bent. Bring your right ankle up and rest it on your left knee. Flex your right foot. Bring your left knee and right leg toward your chest until your feel a good stretch in your right hip and glutes. You can hold onto your left leg if that’s more comfortable for you. Hold for 30 seconds. Repeat on the other side.

4. Butterfly

You have probably done a similar stretch at practice or before a race. This is a modified, less intense version of the Butterfly stretch. Sit on your mat with the bottoms of your feet pressed together so that your legs make a diamond shape. (In the stretch that you’ve probably done, you usually push your knees down to stretch your groin and inner leg, but don’t do that for this version). Folding from your hips, extend your arms in front of you. If your head doesn’t come close to your feet, don’t worry. Go far enough to get a good stretch. Relax your head, neck and shoulders. Hold for a minute.

5. Glute Stretch

This is also a stretch you’re probably familiar with. Sit on your mat wit your legs straight in front of you. Bring your right leg toward you and over your left leg so that your right foot is beside your left hip. There are two additional variations of this pose:

1. You can either pull your right knee toward your chest, or you can twist your body and push against your right thigh with your left elbow.
2. If your hips need a deeper stretch, bend your left leg and bring it toward your body so that your left foot is beside your right hip.

6. Standing Forward Bend

Stand with your feet hip-width apart. Fold from your hips like you’re trying to touch your toes, but don’t force yourself to touch the ground; the stretch should be satisfying, but not forceful. Relax your head, neck, shoulders. You can either stay in this pose, or you can lightly sway from one side to the other. This pose should open your hamstrings. Hold for 30 seconds.

7. IT Band Stretch

You can follow up the Standing Forward Bend with an IT band stretch. The iliotibial band runs from your upper thigh, down the side of your leg, and into your knee. Athletes who sprint (like you!) often have issues with this area. When you’re finished with the Foldover pose, place your right hand on the mat directly below your face. You may need to bend your knees. Keeping your right knee bent, slowly straighten your left leg. Hold this pose for 30 seconds and repeat on the other side.

8. Reclined Cobbler’s Pose

Sit on your mat with your legs straight out in front of you. Bring your feet toward your body and press the soles of your feet together. Your position will be like the Butterfly pose explained above. Rest your elbows on the mat and slowly lower yourself onto your back. Rest your arms beside you, palms up. You may need to place pillows underneath your knees if the stretch is too intense for your hips and groin. Hold this position for 1 minute.

9. Happy Baby or Knees to Chest

Lay down on your back. Bring your knees to your chest and let them fall to the side. Hold your feet and gently rock from side to side, giving your back and shoulders a gentle massage. Keep this position for 1 minute.

You may find the Happy Baby stretch is too intense for your hips or inner thigh. If so, lay down on your back, bring your knees to your chest and wrap your arms around your legs. Hold for 1 minute.

10. Spinal twist

Lay down on your back. Bring your arms out to the side so that your body resembles a “T.” Squeeze your knees together and, twisting from the lower body, bring your legs to the right side. (For a more intense hip stretch, hook your left leg on the other side of your right knee so that your left foot is resting on the ground.) Make sure your upper body isn’t twisting; your upper back and shoulders should be flat on the mat. Turn your neck to the left so that you’re gazing over your left shoulder. Hold this position for 1 minute and repeat on the other side.

11. Legs Up the Wall

There are two versions of this stretch: supported and unsupported. If you have back or neck issues, or those areas are particularly tight, you should start with the supported version.

Put your mat or towel next to a wall. If you need back support, but a thick pillow, like a body pillow, against the wall. Lay on your back and scoot toward the wall until you can rest your legs straight up the wall. (Your lower back should be supported by the pillow.) Relax your back, head and neck. If you need head support, place a small rolled pillow under your neck. Hold this post for at least 1 minute, or up to 15 minutes.

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