From the Supine Hamstring Stretch to the Piriformis Seated Stretch, you can use this vibrant bundle of social media images to share some great lower back stretches with your followers.
The best part is that you don’t even need to put the time into creating this content to post on social media yourself! Simply download the bundle and post each social media image to your social media pages in just a few simple steps!
Inside The Bundle
The Stretches For Lower Back Bundle includes 20 beautiful images:
- Supine Hamstring Stretch
Lying on your back, bend your right knee into your chest and place a strap around the ball of your foot. Straighten your leg towards the ceiling. Press out through both heels. If the lower back feels strained, bend the left knee and place the foot on the ground. Hold for 3-5 minutes and repeat on the left.
- Two-Knee Twist
Lying on your back, bend your knees into your chest and bring your arms out as a “T”. As you exhale, lower your knees to the ground on the right. Keep both shoulders pressing down firmly. If the left shoulder lifts, lower your knees further away from the right arm. Hold for 1-2 minutes each side.
Lying on your stomach, prop yourself up on your forearms. Align your elbows directly under your shoulders. Press firmly through your palms and the tops of your feet. Press your pubic bone forward. You will feel sensations in your lower back but breathe through it. You are allowing blood flow into the lower back for healing. Hold for 1-3 minutes.
From all fours, bring your right knee behind your right wrist with your lower leg at a diagonal toward your left hip. Square off your hips toward the ground. Bend forward. Widen the elbows and place one hand on top of the other as a pillow for your forehead. Hold 2-3 minutes and then switch to the left side.
- Thread the Needle
Lying on your back, bend both knees with feet flat on the ground. Bend the right knee like a figure four, with the outer left ankle to the right thigh. Lift the left foot into the air, bringing the left calf parallel to the ground. Thread your right hand between the opening of the legs and interlace your hands behind your left thigh. Hold 2-3 minutes and then repeat on the other side.
- Legs Up the Wall
Scoot your buttocks all the way into the wall and swing your feet up the wall. This pose is excellent for relaxing the muscles of the lower back and drains stagnant fluid from the feet and ankles. Do this pose after a challenging workout. Hold for 5-10 minutes.
- Knee to Chest
Lie flat on your back with toes pointed to the sky. Slowly bend your right knee and pull your leg up to your chest. Wrap your arms around your thigh or knee and gently pull the knee towards your chest. Hold for 20 seconds and slowly extend the leg to starting position. Repeat three times for each leg.
- Lying Knee Twist
Lie on your back with your legs extended straight out. Bend the right knee up and cross it over the left side of your body. Hold in a position that allows you to feel a gentle stretch through the back and buttocks muscles for 20 seconds. Repeat three times on each side.
- Yoga Cat/Cow
Start by kneeling on all fours with your hands beneath your shoulders and your knees directly below your hips. Exhale and gently arch your spine. Inhale, tighten your core muscles and round your back, like a cat. Move slowly between movements and hold in each position for 5-10 seconds. Repeat 10 times.
- Piriformis Seated Stretch
Sitting with a straight back, cross your left leg over your right leg placing your foot next to your thigh and tuck your right leg in towards your buttocks. Place your right arm on your leg and slowly ease into a stretch. Be sure to keep your back straight and chest lifted. Hold for 20 seconds on both sides. Repeat three times.
- Cobra Stretch
Start by lying on your stomach with legs extended, palms on either side of your head, and forearms and elbows flat on the ground. Slowly push your body upwards so your weight is resting on your forearms, keeping your hips on the ground. Once you reach a comfortable position that gently stretches your abdominal muscles and lower back, hold for 10 seconds. Slowly return to starting position and repeat five times.
- Restful Pose
Position yourself on your hands and knees with your knees just wider than hip distance apart. Turn your toes in to touch and push your hips back bending your knees. Once you reach a comfortable seated position, extend your arms forward fully and allow your head to fall forward into a relaxation position. Hold this pose for 20 seconds and slowly return to starting position. Repeat three times.
- Bridge Exercise
Lie on your back with your knees bent and your feet flat on the floor. Keeping your shoulders and head relaxed on the floor, tighten your abdominal and gluteal muscles. Then raise your hips to form a straight line from your knees to your shoulders. Try to hold the position long enough to complete three deep breaths. Return to the starting position. Repeat.
- Seated Lower Back Rotational
Sit on an armless chair or a stool. Cross your right leg over your left leg. Bracing your left elbow against the outside of your right knee, twist and stretch to the side. Hold for 10 seconds. Switch to the opposite side. Repeat three times on each side twice daily.
- Shoulder Blade Squeeze
Sit on an armless chair or a stool. While maintaining good posture, pull your shoulder blades together. Hold for five seconds and then relax. Repeat three to five times twice a day.
- Partial Crunches
Lie with knees bent and feet flat on the floor and cross your arms over your chest. Tighten your stomach muscles and raise your shoulders off the floor. Breathe out as you raise your shoulders. Don’t lead with your elbows or use your arms to pull your neck off the floor. Hold for a few seconds, then slowly lower back down. Repeat 8 to 12 times.
- Leg lifts
Lie on your back with one leg straight and the other leg bent at the knee, keeping your lower back flat on the floor. Slowly lift your straight leg up about 6 inches and hold briefly. Lower your leg slowly. Repeat 10 times, then switch legs.
- Wall Sits
Stand 10 to 12 inches from the wall, then lean back until your back is flat against the wall. Slowly slide down until your knees are slightly bent, pressing your lower back into the wall. Hold for 10 seconds, then carefully slide back up the wall. Repeat 8 to 12 times.
- Bird Dog
Start on your hands and knees, and tighten your stomach muscles. Lift and extend one leg behind you, keeping your hips level. Hold for 5 seconds, and then switch to the other leg. Repeat 8 to 12 times for each leg, and try to increase the time you hold each lift. Try lifting and extending your opposite arm for each repetition.
- Pelvic Tilts
Lie on your back with knees bent and feet flat on the floor. Tighten your stomach by contracting it as though you were preparing for a punch. You’ll feel your back pressing into the floor, and your hips and pelvis rocking back. Hold for 10 seconds while breathing in and out slowly. Repeat 8 to 12 times.