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Static Stretches: Lower Body

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Below are lower body static stretches that you can incorporate into your flexibility program.

Hamstring and Lower Back Stretch
You can also perform this stretch on the floor. Simply pull both legs to the chest at the same time.

Sit on a stable chair (if using an office chair with wheels, lock the wheels).
Lightly grasp your lower leg just below the knee with both hands.
Gently pull your bent leg towards your chest until you feel a stretch in the low back, glutes and back of the thigh.
Hold for 15 to 60 seconds.
Change legs and repeat the stretch.

Low Back, Hip and Glute Stretch

Sit on a stable chair (if using an office chair with wheels, lock the wheels).
Cross your left ankle over your right thigh.
Rest your left forearm on the outside of the upper thigh of your left leg.
Place your right hand on the right ankle for balance.
Slowly press on your left leg with your right forearm. As you do this, look over your left shoulder.

Hold for 15 to 60 seconds.
Relax. Change arms and leg position.
Repeat the stretch on the other side.

Pelvic Tilt or Bridge
This stretch is for the abdomen and also stretches the lower back.

Lay on the floor with your feet hip-width apart, hands at your side, head relaxed, neck in neutral position and eyes looking toward your knees.
Lift hips as you contract the abdominal muscles and lengthen your spine toward your heels.
Hold for a count of 10 and then slowly lower the hips back to the floor.
Starting at your shoulder blades and ending with your tail bone, slowly lower yourself as if your spine were the links of a chain.