Stretches:
Seated Toe Touch: Probably almost everyone has done this stretch at some point in their lives. You simply sit on the floor, extend your legs out straight in front of you and without bending your knees, reach down to your feet as far as you can. You should primarily feel this stretch in the back of your leg and knee, as well as your butt, lower back and possibly your calves. You can intensify this stretch by flexing your toes back towards your shins.
Deep Glute Stretch: This is a great stretch for those suffering from sciatica. Pull your right leg up so that it is resting on your left knee/thigh then pull your left thigh in towards you being sure to only grab your thigh and not your shin. You should feel this stretch in your right leg deep into your butt and hip area as well as in your lower back area; you may also feel it along the side/back of your thigh. When you switch sides you will feel it on the opposite leg.
Prone Torso Twist: This motion is intended to increase your rotational range of motion; basically increasing your ability to rotate around your torso. Lie on your back and lay both legs off to one side so that your thighs are perpendicular to your torso and your knees are stacked. Be sure you keep your shoulders flat against the ground and turn your head in the opposite direction that you lay your legs. You should feel this all around your torso and possibly up into your rib cage. You may also feel this in the outside thigh of the top leg.
Cobra Stretch: This is based off of a yoga stretch that focuses on tight abdominal muscles as to reduce the tension that those muscles put on your back. Lay face down on the ground and place your hands back by the base of your rib cage. Slowly press into your hands arching your chest up and back as well as tilting your chin up towards the ceiling. You should feel this throughout your stomach area, the front of your hips and possibly the front of your thighs. You may also have a stretching feeling in your lower back. Just be sure not to push this stretch too far or move into it too quickly.
Shell Stretch: This stretch is used in both yoga and Pilates to target the upper and lower back. Sit back on your heels and place your hands just outside your knees. Round forward pulling your shoulders to your hips at the same time as pushing your shoulders back towards your hips by pushing your palms down on the ground and forward away from you - don’t let your hands actually move. You will feel this stretch in your lower back from the top of your hips to the base of your rib cage and slightly less intensely in your upper back from the base of your rib cage up through your neck.
