Lower Back Stretches for Runners

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If you're a runner, there are a few key lower back stretches that you're going to want to know about. Find out about lower back stretches for runners with help from a trainer and fitness expert in this free video clip.

Part of the Video Series: Stretches & Workout Tips
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Video Transcript

Hey, guys. It's Cari Shoemate. And as a trainer and a marathoner, I get asked about low back stretches. You know when you're a runner you, a lot of times you will, start to feel tightness in your back when you're running or maybe after you run. So it's really important to include flexibility exercises especially for that low back. So I'm going to show you two of my favorites that I do after I do my long runs. So the first one is just a bridge pose. You're going to come down onto your mat and your hands are going to stay by your side. You're going to slowly lift your hips up off the ground and then kind of roll through each section of your back. So you never just want to pop up really fast and pop down. So kind of roll through it and then you're going to slowly roll back out. So your hips always come up first, then your lower back, middle back and then upper back. Now you can hold it in this position for a while if you want to. Really press your heels and your feet into the ground and really recruit your glut and hamstring muscles when you do this. Or you can do sets. You can roll in and out and do like 15 to 20 reps. Now my other favorite is just a line twist. So basically you're going to put one leg out, extend one leg out, pull one knee in. With the opposite hand you're going to slowly twist the knee across your body. An then you're other arms going to come out to the side. And you want to look towards the other hand. So this is a really good one to release tension from your lower back. So again you can do reps or you can just hold that position for as long as you really need to, until you feel that low back start to relax. But those are two great exercises to incorporate into your running routine every week. I'm Cari Shoemate, and I'll see you next time.


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