Touch of Radiance

Lower back pain is often related to tight hip and leg muscles. The hamstrings (group of muscles on the back of the thighs) are one of the commonly involved areas. The following stretch helps lengthen the hamstrings while supporting the back.

Hamstring Stretch

Hamstring Stretch

Start by lying on your side near a wall, so that your seat is against the wall. Then roll onto your back so that your legs are pointed towards the ceiling and are supported by the wall. Your legs should be straight, and your heels will be touching the wall. Try to get your hips and the backs of your legs to touch the wall as well. If your hamstring muscles are especially tight, you may need to start with your hips away from the wall a bit. As you become more flexible, move your hips closer to the wall until they are touching it. For a deeper stretch, flex your toes towards your face during this stretch. Take deep breaths, and relax into the stretch.

Note: stretches should not be painful. If you experience any pain, stop immediately.

Note: Always stretch slowly and gently. This exercise should not be painful. Do not continue if you feel any pain.

gently stretch your wrist while palm is facing up

Flexor Stretch

Start with your left arm straight out in front of you, palm up. Place the thumb of your right hand on the back of your left hand, and the fingers of your right hand perpendicular to and on top of the fingers of your left hand. Using your right hand, push with your thumb and pull with your fingers until you begin to feel a gentle stretch in your left forearm. Hold for ten seconds, while taking deep, slow breaths. Repeat for your right arm.

gently stretch your wrist with palm facing down

Extensor Stretch

Start with your left arm straight out in front of you, palm down. Curl your left hand into a loose fist. Place the thumb of your right hand on the inside of your left wrist, and the fingers of your right hand on the back of your left hand. Using your right hand, push with your thumb and pull with your fingers until you begin to feel a gentle stretch in your left forearm. Hold for ten seconds, while taking deep, slow breaths. Repeat for your right arm.