Lower Back and Hips

 Unrated
DerekBB
Posted by DerekBB
Sunday, June 23, 2019 at 12:58pm filed under Cardio - Home Activities

Calories Burned:  136 calories per hour   (based on a body weight of 150 lbs.)
Instructions: 
Lower Back and Hips
 This is a great finishing stretch for the torso and lower body, because it works several muscle groups of the core, hips, and legs.
 1. Lie flat on your back with your arms out to the sides.
 2. Lift and bend one leg until it is flexed at a 90-degree angle at both the hip   and knee.
 3. Raise the arm opposite your bent leg and grip near that knee.
 4. Pull the knee across your body and toward the floor until you feel tension in your lower back, hips, or thigh. Keep your head and both shoulders flat on the floor.
 5. Hold the stretch for ten to twenty seconds, and then return to the starting position for a few seconds.
 6. Perform a secondary stretch, this time pulling the bent knee all the way to the floor (or until mild tension develops). Hold this position for twenty to thirty seconds.
 7. Repeat the stretch with your opposite leg, pulling it to the other side.
 Safety note: Proceed carefully, and stop immediately if you experience any pain in your hips or spine.

 

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