Lower Back Stretch
The Lower Back Stretch is a gentle restorative movement performed lying on the floor to relieve tension in the lumbar spine and glutes. By hugging the knees to the chest, this exercise lengthens the erector spinae muscles and helps decompress the spine.
While this is a simple movement, AI coaching optimizes it by analyzing your recovery data, such as HRV and sleep quality, to prescribe this stretch specifically when your central nervous system indicates high fatigue or stress. If you track heavy spinal loading exercises like squats or deadlifts, the app recognizes the need for posterior chain decompression and will program this movement to accelerate lower back recovery. Over time, the AI learns your specific pain triggers and can substitute this gentle variation if more aggressive mobility work causes discomfort.
Form Cues
- Lie flat on your back with a neutral spine
- Gently pull both knees toward your chest using your hands
- Keep your head and shoulders relaxed on the floor
- Breathe deeply into your lower belly to encourage release
- Hold the position where you feel a mild, relieving tension
- Don't lift your head or neck off the ground
- Don't hold your breath during the stretch
- Don't pull your knees so hard that you feel sharp pain
- Don't rock aggressively back and forth
- Don't tense your shoulders up toward your ears
Common Mistakes
- Lifting the head off the floor
- Holding breath (Valsalva maneuver)
- Pulling past the point of comfort
- Tensing the neck muscles
- Rushing the hold time
Muscles Worked
This exercise primarily targets the erector spinae in the lumbar region, offering a gentle decompression effect for the lower vertebrae. It also provides a secondary stretch to the gluteus maximus, which often contributes to lower back tightness when restricted.
Primary
Secondary
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