Low Back Stretches With Another Person

The most challenging part of a stretching regimen for many people isn’t the exercise but rallying to do the exercise in the first place. By recruiting a partner to perform lower-back stretches, you can maintain your motivation and stick to a regular stretching program. A partner can not only encourage you to work harder in a stretch but also provide resistance that equates to using weights.

  1. Knee and Leg Lifts

    • A partner-assisted stretch for your lower back, glutes and hamstrings can be performed from a supine position. Lie on your back with your legs fully extended. Flex the right knee and draw it to your chest. Have your partner slowly and gently push your right shin farther in toward your chest, deepening the stretch. Hold the peak position for eight to 15 seconds. Return to starting position. Switch legs and repeat the stretch. Bring your left and right knees to your chest like a diver in a tuck position. Your partner can push both knees farther in the stretch. A variation of this stretch is to raise and extend your working leg to the ceiling. Have your partner carefully push your leg toward your chest for 10 seconds. Contract your leg muscles as you lower your leg for three to five seconds.

    Stretching in Splits

    • A challenging stretch for your lower back, hips and legs requires that you and your partner sit on the floor and face each other in a sideways split. Spread your legs wide apart, keeping your knees straight and your hamstrings on the ground. Touch your feet with your partner’s feet so your four legs form a diamond shape. Hold your partner’s right hand with your right hand. Move your left hand to your side. Lean backward to the ground, pulling your partner slowly forward. Hold the stretch for 10 seconds and return to starting position. Reverse roles so your partner leans backward and pulls you forward. Repeat the exercise but switch hands.

    Crossovers

    • Use a rotation from a supine position to stretch your lower back, hip flexors and glutes. Lie on your back with arms extended to your sides. Keeping your shoulders pressed to the ground, bend your right knee and draw it up to your chest. Have your partner put one hand on your left shoulder and the other hand behind your bent left leg. She can use her foot to keep your left leg from moving. Cross your right knee toward your left side, rotating the hips and lower back. Rest your right knee and foot on the ground to your left. Have your partner hold your right knee down for six seconds, and then lower it back to starting position. Repeat the stretch a few times and switch legs. To deepen the stretch, draw the bent knee of the working leg closer to your armpit.

    Precautions

    • If your partner is stronger than you, monitor how much force is being used in lower-back stretches. Learn the upper limits of your partner’s flexibility and strength so you don’t overdo it and strain the muscles and tendons in your lumbar spine. In all of the stretches, avoid pumping or bouncing to deepen the stretch. If you bounce, you’ll trigger the stretch reflex in your leg muscles and cause them to contract, which aborts the exercise.