Low Back Corkscrew Stretch

Stretching the muscles of your lower back has a multitude of benefits including increased range of movement, decreased muscle tension on the spine and possibly reducing injury to the lower back muscles. A low back corkscrew stretch focuses on your lower back and the outer portion of your hips, but you need proper form to ensure you do not harm the muscles during your stretching routine.

  1. Before You Begin

    • Before attempting any variation of the low back corkscrew stretch, jog in place, jump rope or do jumping jacks for at least 10 minutes to warm up your muscles. When your heart rate increases and you start sweating, you are ready to stretch your lower back muscles. All variations of this stretch require you to lie flat on your back. For comfort, perform stretching on a soft surface like a carpet or yoga mat.

    Corkscrew Stretch

    • To begin the corkscrew stretch, lie face up on a carpeted floor or yoga mat. Place your arms perpendicular to your body and at shoulder height. Slide your right foot toward your body by bending your leg at the knee. Leave the soles of your foot on the ground. Grab your right knee with your left hand and pull your knee over your body and toward the floor. Stop pulling when you feel tension in your oblique and lower back. Hold the position for 10 to 15 seconds. Do not attempt to pull your knee to the floor, if you feel pain in your lower back. Return your right leg to its starting position and repeat the stretch with your left leg.

    Intermediate Pilates Corkscrew

    • The intermediate corkscrew stretch in Pilates uses leg movement to stretch and massage your lower back muscles. To start, lie down on a yoga mat or carpeted floor. Place your arms by your sides with your palms resting against the floor and even with your glutes. Raise both legs into the air with your toes flexing toward your knees. This points the toes of both feet at the ceiling. Keep your head, shoulders and back flat on the floor. Hold your ankles together, as you slowly swing your feet in a clockwise circle and move them over your left side. After you pass your right hip, stop and reverse the movement, rotating your feet counterclockwise until you reach your starting position. Alternate your rotating direction for five to six revolutions before lowering you heels to the ground.

    Warning

    • Pain in your lower back can be the result of many factors, some serious. You should not attempt to relieve back pain with stretching before having the pain checked out by a medical professional. Stretching your lower back with a moderate back injury could increase your back pain rather than provide relief.