Dog
1. Get on your hands and knees.
2. Look up with your head.
3. Push your stomach toward the
floor.
4. Hold for at least 30 seconds.

You should feel this stretch in the mid back.

You may also feel it in the front of the abdomen.

Gluteal Muscles
1. Lay on your back.
2. Keep one leg straight.
3. Pull the other knee up and
across to the opposite side.

4. Hold for at least 30 seconds.

You may feel this stretch in the back of the thigh, in the hip, or in the low back. 

Hamstrings
1. Lay on your back.
2. Keep one leg out straight.
3. Prop the other leg up, knee straight. Place the foot against a wall or post, or any suitable object.

4. Hold for at least 30 seconds.

You may feel this stretch in the back of the thigh, behind the knee, in the hip, or in the low back. 

Lumbar and Hips
1. Sit on a bed or bench with the left foot on the floor.
2. Turn to the right and bring your right knee up onto the bed.
3. Lean over your right knee until you feel the
muscles stretch.
4. Hold for at least 30 seconds.
5. You may support your weight with your hands or elbows.
6. You may twist your back to the left or right to stretch different areas as needed.

These are basic stretches to get you started. We will customize your prescription in our office, based on your needs.


The Rules for Stretching are:
1. No pain. If it hurts, back off a little. Pull until you feel the muscle gently stretch.
2. Do not bounce. Once you feel the muscle stretch, just hold that position.
3. Hold the stretch long enough for the muscle to relax—usually 20-30 seconds.


​You are welcome to try other stretches. Make sure you follow the rules.
If you are not certain whether a stretch is good for you, please review it with us in the office. If any of the stretches make your condition worse, stop doing them and let us know.

Low Back and Hip Stretches

Low Back Stretches and Exercises

Lazy Push-up
1. Lay on your stomach.
2. Look up with your head.
3. Push your head and shoulders up toward the ceiling.
4. Let your back sag.

5. Hold for 3 seconds and lay back down.

​6. Repeat 10 times.

You should feel this stretch in the mid back.

You may also feel it in the front of the abdomen.

Hip Adductors (attached to IT band):

1. Stand with your right side toward the wall, with your right hand or elbow on the wall.

2. Put your weight on your right leg.

3. Cross the left leg over the front of the right leg.
4. Lean your right hip toward the wall. 


You should feel this stretch in the side of the hip.


You can twist your hips toward or away from the wall to change which part of the hip stretches.

Hip Flexors/Psoas
1. Stand with your left foot in front of the right.
2. Tuck your hips forward, keeping your stomach as flat as possible.
3. Slowly lean forward onto your left leg. Keep your right leg straight.
4. Hold for at least 30 seconds.
5. If you rotate your hips left or right, you may feel a better stretch.

Cat
1. Get on your hands and knees.

2. Look down with your head.
3. Push your back up toward the ceiling.
4. Hold for at least 30 seconds.
5. To stretch the middle back, keep your hips above your knees and push your back as high as possible.

6. To stretch the lower  back, lean back over the hips while keeping your back arched high.

Piriformis
1. Lay on your back
2. Keep your right leg straight.
3. Bend your left knee to 90°
4. Place your left foot as far out to the left as possible.
5. Bring your left knee in toward the right knee.
6. Hold for at least 30 seconds.

You should feel this behind the left hip.

Gluteal and Low Back Muscles
1. Lay on your back.
2. Cross you right ankle over your left knee.
3. Bring your left knee closer to your chest.
4. Prop your left foot high against the wall.
5. Slowly bring the left foot down until you feel the right side stretch.
6. Hold for at least 30 seconds.

​You may feel this stretch in the back of the thigh, in the hip, or in the low back. 


Jeremy T. Bryson, DC


(512)250-9799

Austin Kinesiology & Chiropractic


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