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Stretching Survival Guide: Lower Body

By Kevin Hensel

This book is a relief manual of lower body stretching and strengthening exercises that doctors say need it the most. Whether you are hunched over a desk, marching around in too-high heels, or doing a marathon session on the treadmill, modern life contorts your muscles into knots. But did you know that your sore back, stiff neck, and tight joints may be a result of tight or unbalanced muscles in those regions. Research shows that the best way to stretch is to hold the position for minimum of 10 seconds-or, better 20-30 seconds known as static stretching.

The stretches within this manual are a great way to lengthen those short and tight muscles. But we also need to strengthen those weak areas in order to maintain our new found flexibility. Regular strength workouts 2-3 times per week reduce the likelihood that you'll get a muscle imbalance that could cause pain. Under each stretch is a list of common weak muscles that usually coincide with the tight area. Incorporate strengthening exercises to target these weak areas to maximize your performance and function.

Lets get started. We first need to identify all of the areas that you have tightness or limited range of motion before we can get started on your corrective stretching phase. Perform each stretch position located in this manual for no more than 10 seconds. Before each position carefully read the guidelines, view the helpful photographs, and pay attention to the key points. If you meet the criteria listed under 'Incorporate Stretch If' then that stretch will now become a part of your stretching routine for the next 2-4 weeks. Take note if you feel a muscle tighter on one side of your body more than the other.

If you do not feel a stretch in the intended area, fear not. This is completely normal. Review the guidelines and key points to make sure you are doing the stretch correctly. Still not feeling anything? Congratulations! You are not tight in this area. This stretch will not be a part of your corrective stretch phase. Forget it and move onto the next stretch position.

By now you know all of your tight areas and are ready to get started on your corrective stretching phase. Perform each stretch 30-60 seconds, 1-2 times daily, 4-6 days per week for 2-4 weeks. Each muscle and person will progress at a different rate. After the initial 2-4 weeks you can transition into a maintenance stretching phase of 3-4 days per week holding each stretch 10-30 seconds.

Double Knee to Chest
Target Areas: Low Back/Hips/Buttocks

Guidelines:

  • Lie on your back
  • Feet both on the floor
  • Bring both knees to chest until a stretch is felt in your low back, buttock area.

Key Points:

  • Pull legs in from behind knees.
  • Keep tailbone attached to the floor do not let it roll upwards off the ground
  • Keep knees together as best as possible
  • Discontinue if back pain arises then attempt single leg into chest. Incorporate Stretch If:
  • Discomfort, tightness and/or restriction in low back or buttock area
  • Knees do not comfortably come into the chest
  • You have a history of low back pain, disc herniations, SI irritation, sciatica pain

Strengthen:

  • Core stabilizers
  • Transverse Abdominins, Internal/External Obliques
  • Gluteals (Maximus,Minimus, Medius)
  • Hamstrings

Low Back Twists
Target Areas: Hip/Low Back

Guidelines:

  • Lie on back
  • Knees bent, feet on floor.
  • Cross left leg over right then rotate legs and hips to the right until a stretch is felt in left side of lower back/hip area.
  • Switch and repeat to other side.

Key Points:

  • Must keep both arms and shoulders on the ground at all times.
  • Push top knee downward with hand if deeper stretch is desired.

Which is tighter? Right Left

Incorporate Stretch If:

  • Discomfort, tightness and or restriction in lower back or outer hip
  • If top knee cannot reach the floor without arm or shoulder popping off the ground
  • You have a history of low back pain, disc herniations, SI irritation, sciatica problems
  • Hip height imbalances one side higher or lower than the other

Strengthen:

  • Core stabilizers
  • Transverse Abdominins, Internal/External Obliques
  • Gluteals (Maximus,Minimus, Medius)
  • Hamstrings

Preventing lower-back pain

  • Use an adjustable desk chair that allows you to sit against the back of the chair with your feet flat on the floor. If the chair back doesn't curve in to support the natural s-curve of your spine, try rolling up a small towel and placing it horizontally behind your lower back. Using a stability ball as a desk chair is also a great economical way to engage your core muscles while you sit protecting your low back.
  • Shift your weight when standing. Standing in one position can make you unconsciously hold tension in your lower back.

Straight Leg Ham Pull
Target Areas: Hip/Hamstrings

Guidelines:

  • Lie on your back both legs out straight on floor
  • Bring one straight leg back towards chest with a towel/strap around heel until a stretch is felt in the rear of the thigh.
  • Keep other leg completely on the floor toes pointing upward
  • Switch and repeat to other side.

Key Points:

  • Do not lift either hip/buttock off floor.
  • Stabilize hip.
  • Bend knee slightly if pressure/pain directly behind knee.

Which is tighter?         Right Leg         Left Leg

Variations:

  • Vary the foot position of the elevated leg (Inward and outward).

Incorporate Stretch If:

  • Discomfort, tightness and or restriction in rear of upper thigh
  • Elevated, straight leg does not point directly to the ceiling without other compensations
  • 70-90 degrees is normal range of motion
  • Sit for prolonged periods of time

Strengthen:
Hip Flexors
Quadriceps

The Pretzel
Target Areas: Hip/Piriformis

Guidelines:

  • Lie on floor
  • Knees bent feet on floor
  • Cross right knee over left
  • Gently pull both knees into chest from behind the knees until a stretch is felt in hip/buttock area of top leg.
  • Switch and repeat to other side.

Key Points:

  • Do not round up low back to the point where your tail bone raises off the floor
  • Try to maintain a slight low back curvature

Which side it tighter?         Right         Left Side

Incorporate Stretch If:

  • Discomfort, tightness and or restriction in hip/buttock region
  • Knees do not comfortably come into chest
  • History of sciatica or SI pain

Strengthen:

  • Core stabilizers
  • Transverse Abdominins, Internal/External Obliques
  • Gluteals (Maximus,Minimus, Medius)
  • Hamstrings
  • Hip Internal Rotators

Figure 4 Push Out
Target Areas: Hip/Internal Rotator

Guidelines:

  • Lie on floor with hips and knees bent 90 degrees
  • Feet supported on wall.
  • Cross right ankle onto left knee.
  • Gently push right knee away from the body until a stretch is felt in the right hip/buttock area.
  • Switch and repeat to other side.

Key Points:

  • Avoid hip shifting or rotating with stretch

Which side is tighter?         Right Side         Left Side

Incorporate Stretch If:

  • Discomfort, tightness and or restriction in hip/buttock region of involved leg
  • Should be able to push involved knee perpendicular to other knee without hip shifting or rotating

Incorporate Stretch If:

  • Discomfort, tightness and or restriction in hip/buttock region of involved leg
  • Should be able to bring involved leg (knee) into your chest without hip rotating or shifiting

Strengthen:
Core stabilizers
Transverse Abdominins, Internal/External Obliques
Gluteals (Maximus,Minimus, Medius)
Hip Internal Rotators

Lunge Stretch
Target Areas: Hip/Hip Flexor

Guidelines:

  • Kneel on floor close to wall for balance.
  • Shoulders and hips stacked on top of one another
  • Right leg forward left leg underneath you
  • Rotate left lower leg away from the body.
  • Tighten abs and buttocks then lean forward without arching your low back until a stretch is felt in the front of left hip/thigh.
  • Switch and repeat to other side

Key Points:

  • Maintain upper body posture.
  • Keep shoulders over hips.
  • Must keep low back flat throughout entire stretch

Which side is tighter?         Right Side         Left Side

Incorporate Stretch If:

  • Discomfort, tightness and or restriction in front of the hip/thigh of rear leg.
  • You have a history of low back pain, disc herniations, SI irritation, sciatica problems
  • Sit for prolonged periods of time.
  • Have an exaggerated low back curve (If you wear a belt your belt buckle is lower than the back of the belt)

Strengthen:

  • Core stabilizers
  • Transverse Abdominins, Internal/External Obliques
  • Gluteals (Maximus,Minimus, Medius)
  • Hamstrings

Standing Quad Stretch
Target Areas: Hips/Quadriceps

Guidelines:

  • Stand upright close to a wall for balance
  • Bend right leg
  • Grab right ankle with right hand
  • Pull foot into buttock
  • Keep bent knee aiming straight downward towards the floor.

Key Points:

  • Squeeze/contract buttocks together.
  • Do not arch low back.
  • Maintain good upper body posture.

Which side is tighter?        Right Side         Left Side

Incorporate Stretch If:

  • Discomfort, tightness and or restriction in front of upper thigh
  • Heel of bent leg should be able to get 1-2 inches from buttock with knee straight to floor
  • Hisotry of low back tightness and/or exaggerated low back curve

Strengthen:

  • Core stabilizers
  • Transverse Abdominins, Internal/External Obliques
  • **Hamstrings

Straight Leg Calf Stretch
Target Areas: Ankle/Gastrocnemius (Upper Calf)

Guidelines:

  • Assume a staggered stance one foot slightly in front of the other on a stair of slight elevation.
  • Stand with rear foot hanging quarters off the edge.
  • Reach heel to floor until a stretch is felt in the upper calf of the rear leg.
  • Switch and repeat to other side.

Key Points:

  • Maintain good posture.
  • Lean forward to intensify stretch or drop heel lower to floor

Which side is tighter?        Right Side        Left Side

Variations:

  • Slightly turn upper body and hip inward and hold, then turn outward to isolate different areas on your calf
  • Perform stretch in the direction with the most discomfort

Incorporate stretch if:

  • Discomfort, tightness and or restriction in upper calf
  • You are physically active
  • Wear high heels
  • Plantar Fascitis (Pain or irritation in the arch of your foot)
  • Everyone should incorporate this stretch

Strengthen:
Core stabilizers
Transverse Abdominins,
Internal/External Obliques
Gluteals (Maximus,Minimus, Medius)
**Tibialis Anterior/Posterior (Shins)**

Preventing ankle and foot pain

  • Wear shoes that support both the arch of your foot and your ankle.
  • Stretch your ankle, calf, and foot, first thing in the morning and after wearing high heels for several hours.

About the Author:

Kevin Hensel is a certified personal trainer and performance enhancement specialist located in Cherry Hill, NJ. For the past 11 years he has helped hundreds of clients achieve their weight loss goals at his personal training studio called Fit-4-Life, Inc.