Low Back, Hip, Groin, & Hamstring

StretchesDr. Michael P. Gillespie

Hamstring Stretch Relax

Breathe

Standing with feet shoulder width apart

Slowly bend from hips

Keep knees slightly bent

Neck and arms relaxed

10 – 15 seconds

Do not lock knees or bounce

Returning to Upright First bend your knees

This takes the pressure off your low back

Use the larger muscles of your legs to stand up as opposed to your back muscles

Slowly roll spine up and stand erect

Hamstring PNF Technique Relax

Breathe

Bent knee positon

Toes straight ahead

Hold for 30 seconds

Stretch hamstrings as before

Hamstring Variation If you are unable to reach

your toes with the knees slightly bent you can use a stair, curb, pile of books, or yoga block as a variation

This is also helpful if you are still working on your balance

Hamstring Variation Hold on to the back of

your lower legs with your hands

Hold in the calf or ankle area

You can gently pull your upper body downward to increase the stretch

Seated Hamstring Stretch Relax

Breathe

Sitting with legs straight and feet upright

Heels no more than 6 inches apart

Bend from the hips

10 – 15 seconds

Seated Hamstring Caveat Do not dip your head

forward as you stretch

Keep your hips from rolling backwards

Think of bending your hips without rounding your upper back

Seated Hamstring Variation

Sitting against a wall can help to keep your lower back flat

Seated Hamstring Variation

You can use a towel to pull yourself forward gently

Work your way down the towel with your fingers

Be careful not to overstretch

Recumbent Hamstring Stretch

Relax

Breathe

Lie on your back

Lift your leg up to 90 degrees

Keep lower back flat

Hold for 15 – 20 seconds

Use a towel if necessary

You can use a pillow under your head

Groin Stretch Relax

Breathe

Place soles of feet together and hold onto your toes

Gently pull yourself forward until you feel a good stretch

Hold for 20 seconds

Move from the hips not the shoulders

Groin Stretch Modification If you are having trouble

bending forward, your heels may be too close to your groin

Move your feet further out in front of you

Groin Stretch Variation Hold onto your feet with

one hand

Place your other hand on the inside of the leg (NOT the knee) and gently push downward

Hold for 10-15 seconds

Repeat on both sides

Groin Stretch PNF Use your hands to apply

resistance on the insides of the opposite thighs

Hold the contraction for 4-5 seconds

Relax and stretch

Groin Stretch Variation Sit against a wall or

couch for support

Keep your back straight

With the soles of the feet together, gently push down on the thighs (NOT knees)

Hold for 20-20 seconds

You can also do this stretch with a partner

Cross Legged Stretch Sit in a cross legged

position and lean forward until you feel a comfortable stretch

Elbows out in front of you

Hold for 15-20 seconds

Cross Legged Variation Move your upper body

over your knee instead of straight ahead

Think of bending from the hips

Spinal Twist Relax

Breathe

Right leg straight

Bend left knee, cross left foot over to outside of right knee

Bend your right elbow and rest it on the outside of your left thigh

Left hand resting behind you

Rotate your upper body towards your left arm

Hold for 10-15 seconds b/l

Spinal Twist Variation Pull your knee across

your body toward the opposite shoulder until you feel an easy stretch

Hold for 20-30 seconds

Routine