Lumbar Stretching Routine

Comprehensive stretches targeting Lumbar to improve flexibility and mobility.


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If you feel any pain during a stretch, stop immediately and consult a healthcare professional or physical therapist.

A person performing the Lying Crossover Stretch

Lying Crossover Stretch
Repeat for each leg/arm

The Lying Crossover Stretch is a relaxing supine exercise targeting the lumbar and hip areas. Lie on your back, cross one leg over the other, and gently guide both knees toward the opposite side. This stretch enhances spinal mobility and eases tension.

Starting position

  1. Lie on your back with both legs extended.
  2. Cross one leg over the other at the knee.


  1. Inhale deeply to prepare.
  2. Exhale and gently guide both knees toward the opposite side, keeping your shoulders on the ground.
  3. Feel the stretch in your lower back and hips.
  4. Hold for the duration of the countdown.
  5. Return to the starting position and switch sides if prompted.
  1. Maintain a relaxed breathing pattern throughout the stretch.
  2. Adjust the intensity by varying the crossing position of your legs.

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