Stretching of the lower back and hip
When you have pain in your lower back or hips, you often move carefully and are more inactive than usual. Then the area becomes stiff and the stiffness can eventually become the main problem. Simple stretches like the ones you see here only take 5-6 minutes and usually help within a few days. Do them preferably 2 times a day.
Hip stretch-program
The program takes approximately 6 minutes. Perform the stretches slowly and hold for a few seconds in the end positions. Breathe deeply and remain relaxed while stretching. Feel free to stretch 2-3 times a day.
Exercise 1, Shoo the chicken - dynamic hamstring stretch
How: Stand with your feet about shoulder width apart. Step out with a leg and lift your toes up off the ground. Lean your torso forward and bring your arms forward as you "shoo the chickens", you should feel your hamstrings stretch. Take another step and repeat on the other leg.
How many repetitions: 8. Do 4-5 seconds on each repetition.
How many times: 2.
Exercise 2, On All Four Limbs: Back on Heels
How: Stand on all fours. Sit back on your heels and stretch your arms in front of you as far as you can. Relax your neck. Hold the position for a few seconds and return to starting position.
How many repetitions: 8. Do 4-5 seconds on each repetition.
How many times: 2.
Exercise 3, Front side thigh and hip
How: Put one knee on the floor and stand with upper body upright. Hold your ankle and pull your heel towards your buttock. Push your hip forward until you feel the front of your hip and thigh stretch. Hold for 30 seconds and repeat the exercise with your other leg.
How many repetitions: 8. Do 4-5 seconds on each repetition.
How many times: 2.
Exercise 4, Seated Knee Flexor Stretch
How: Sit on the edge of the chair with your leg straight. Place your hands on your thigh and extend your knee joint by pushing down. You should feel it stretch at your back thigh. Keep stretching in the given number of seconds, then release and repeat.
How many for how long: 10-15 seconds on each leg
How many times: 2.
Exercise 5, Buttocks
How: Sit on a bench with one leg crossed over the other. Bend your knee, hold it with your hands and pull it toward the opposite shoulder until you feel your buttocks muscles stretch. Hold for 30 seconds and change legs.
How many for how long: 10-15 seconds on each leg
How many times: 2.