Standing Stretches – Lower Back and Sciatic Pain |Stay Fit Personal Training | Tarpon Springs, FL

Standing Stretches – Lower Back  and Sciatic Pain |Stay Fit Personal Training | Tarpon Springs, FL


Hey everyone! It is Matt Barber. NASM Certified
corrective exercise specialist. Today I am going to be talking about stretches for the
lower extremities. Simply, these four stretches are going to show you how you can alleviate
lower back pain if you do them on a regular basis. I know many of you out there have lower
back pain. Ok, so the first of the four stretches is a complex of muscles called the hip flexor
muscles. They lie here in the front of the thigh up near the hip. One of the main hip
flexor muscles, called the psoas, originates directly in the lumbar spine. So if that muscle
is tight, and it is tight on most people, then that muscle puts a lot of stress on the
lower back region. So, the way we stretch the hip flexor is, and by the way before I
show you that, all the stretches I am showing you are standing stretches. For those of you
who struggle getting up and down off the floor the beauty of these four stretches is you
can do them all in a standing position. I am going to show you in another video that
is going to show you how to stretch those same four muscles but in a more of a lying
position. So, this is good for those of you who again, struggle with getting up and down
off the floor. So the way we stretch the hip flexor is when we load the front leg like
this, I am basically in a lunge position. So I am putting my weight on the forward leg,
my left heel stays down, my right heel comes up off of the floor. It is very important
I am going to tilt my pelvis, called a posterior pelvic tilt. My pelvis is going from here
to here. So if I tilt the front of the pelvis, I am going to lengthen or stretch those hip
flexor muscles right there. I am also squeezing my right glute which helps assist in the stretch
as well. So if you notice I am next to a sturdy frame here. You can use a chair at home if
you like whatever is sturdy to help you with your balance. Because sometimes balance can
be tricky on this stretch. This is very beneficial because again to stretch this muscle. I am
holding it for thirty seconds on one side. Then thirty seconds on the other. Again, I
am loading the forward leg, I’ve got the front of the pelvis out. I am squeezing the
left glute. My belly button is braced toward the spine. Again, I am holding on if I need
to for balance. That is called the hip flexors. Thirty seconds to a minute on each side. Next
one is the hamstring complex. Hamstring muscles align right on the back of the thigh. The
way we are stretching that is we prop one foot up, I have one hand on top of the other,
I have nice long posture, I am reaching forward so that I feel a stretch right through there.
I do not need to round forward like this because it is putting me in a bad posture. I can still
get an effective stretch by staying right here. My shoulder blades are together, I have
nice, tall posture and I am still getting a good stretch back through here. You do not
want the bench to be too high because if it is too high you are more likely to lose your
balance. Also if it is too high you might get some tension up here in your hips. We
keep the bench fairly low for the purposes of this stretch. Thirty seconds on one side,
then of course thirty seconds on the other side. And if you do struggle with balance
a lot, you can hold on to something and stretch to your side like this so you can get a good
stretch. That is ok if you need to modify it. Thirty seconds to a minute on each side.
Next one is a muscle called the piriformis is in your gluteal region. Any of you who
have had sciatic issues in the past, then this muscle is likely tight. A lot of us have
tight piriformis muscles. The way I am going to stretch this is in a seated position here.
I’m going to place my right ankle across my left thigh like this, take my knee and
pull it to the opposite shoulder like this. I am pulling this knee diagonally toward this
shoulder. Nice, tall posture and I am holding this for again, thirty seconds to a minute.
I don’t want my left foot to turn out of this this is a compensation. You want to keep
your left foot straight ahead as you can see. Again, nice tall posture. Thirty seconds here.
And then I switch it again everything aligned, ankle, knee, hip in alignment. And then I
got thirty seconds on this side as well. I am not actually going to hold it for thirty
seconds because in the interest of time we will move on, but that is what you would do
at home. It is thirty seconds on each side. Stretch number four is actually an upper body
muscle called the lat which is one of the biggest muscles in your body. It runs all
the way from the front of the arm attaches to the shoulder blade and moves all the way
and attaches to the pelvis via the thoracic lumbar fascia. Right through here. Very long
muscle. And that muscle when it is tight tilts our pelvis up and puts stress on our lower
back. We want to stretch it out so our pelvis is more level where it should be. So the way
I stretch the lats is I am going to move this bench out of the way here, grab onto something
sturdy such as this frame here with one hand. I am going to kind of let my weight come backwards
and you can see my left ear is next to my left arm and it helps to extend and stretch
that lat muscle right there and I am going to hold it for thirty seconds to a minute
and of course I would do the other side as well. So you can do those stretches every
day it is going to help tremendously as far as taking stress off of your lower back, two
to three sets of each exercise and I guarantee you it will make a difference! Thank you for
watching.

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