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Hip and Lower Back Stretch

How to Safely Stretch the Hip and Back Muscles


Updated May 13, 2009

Hip and Lower Back Stretch

Hip and Lower Back Stretch

Photo © Jonathan Daniel / Getty Images
There are many different exercises used to stretch the hip flexors and psoas muscles. In this photo, Chicago Bears cornerback Devin Hester demonstrates a simple way to open the hips and stretch the muscles of the hips, groin and lower back.

How to Do the Hip and Lower Back Stretch

  • Begin in a forward lunge position and drop your left knee to the ground.
  • Place your right elbow on the inside of your right knee as pictured.
  • Press your right elbow gently into your right knee and twist your torso to the left.
  • Reach your left arm behind you until you feel a gentle stretch in your lower back and right groin.
  • Hold the stretch for about 20-30 seconds, release and repeat on the other leg.

You can modify this stretch based upon your own anatomy, flexibility and limitations. Be sure to keep your forward knee over or behind your ankle and not in front of your ankle.

Related Video
Stretches to Prevent Hip and Pain and Injury
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