Lying Lower Back Stretch
- Zielmuskel
- Erector Spinae
- Synergistenmuskeln
- Obliques, Rectus Abdominis
- Equipment
- Body weight
- Körperregion
- Back, Hips
- Typ
- Stretching
The lying lower back stretch is a floor-based stretching exercise that targets the erector spinae, the column of muscles running along your spine, with supporting engagement from the obliques and rectus abdominis. Performed on your back with knees drawn toward the chest, it is effective for relieving lower back tension, improving lumbar mobility, and loosening tightness after sitting or training.
Lying Lower Back Stretch: So führst du sie aus
- 1Lie flat on your back on a mat with your legs extended and your arms relaxed at your sides.
- 2Draw both knees up toward your chest, bending at the hips and knees.
- 3Wrap your hands around your shins or the backs of your thighs, whichever is more comfortable.
- 4Gently pull your knees closer to your chest until you feel a stretch through your lower back.
- 5Keep your head and upper back relaxed on the mat — do not lift your shoulders.
- 6Hold the position, breathing slowly and deeply, allowing your lower back muscles to release with each exhale.
- 7Hold for 20–40 seconds, then slowly lower your feet back to the floor to release.
Technik-Tipps
- Let gravity and your breath do the work — avoid jerking or forcing your knees closer than is comfortable.
- Breathe out slowly during the hold to encourage the erector spinae to relax and lengthen.
- Keep the movement symmetrical: both knees should stay at the same height throughout the stretch.
- If you feel any sharp or shooting pain rather than a gentle pull, release immediately and consult a professional.
- For a deeper stretch, gently rock side to side in small arcs while holding the knees to chest position.
Häufige Fehler
- Pulling the knees too aggressively with momentum, which can strain the lower back instead of stretching it.
- Lifting the head and shoulders off the mat, which creates unnecessary neck tension and reduces the stretch in the lower back.
- Holding the breath, which keeps the target muscles tense and limits how fully the stretch can take effect.
- Using too short a hold — holding for less than 15 seconds does not give the erector spinae enough time to relax and lengthen.
- Arching the upper back off the mat to compensate for tight hips, which shifts the stretch away from the lower back.
Häufig gestellte Fragen
What muscles does the lying lower back stretch target?
It primarily targets the erector spinae, the group of muscles that run along the length of the spine. The obliques and rectus abdominis act as synergists, providing stability and mild assistance during the movement.
How long should I hold the lying lower back stretch?
Hold for 20–40 seconds per repetition. This gives the erector spinae enough time to relax and lengthen. You can repeat the stretch 2–3 times per session for best results.
Is the lying lower back stretch good for lower back pain?
It can help relieve mild tension and tightness in the lower back. However, if you have an acute injury, a herniated disc, or any condition causing nerve pain, check with a healthcare provider before stretching.
When should I do the lying lower back stretch?
It works well as part of a cool-down after training, first thing in the morning, or after long periods of sitting. Avoid performing it as a warm-up before heavy lifting, as static stretching beforehand can temporarily reduce muscle activation.
Can I do this stretch every day?
Yes. Because it uses only body weight and involves gentle elongation rather than loading, it is safe to perform daily as long as you feel no pain during the hold.
