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Romford & Ilford Family Chiropractic Ltd
313 High Road, Chadwell Heath, Romford, Essex, RM6 6AX
Website: www.chiropracticcare.co.uk Email: info@chiropracticcare.co.uk Tel: 0208 252 1010
Exercises – Mobility and stretches low back
These exercises can be used to increase flexibility in the lower body.
Lying Hamstring
1. In	
  the Supine	
  position	
  (lying	
  face-­‐	
  up)	
  pull	
  the	
  
knee	
  from	
  behind	
  the	
  thigh	
  towards	
  the	
  chest,	
  
feeling	
  the	
  stretch	
  in	
  the	
  hip	
  low	
  back	
  and	
  
hamstring	
  area.
2. Extend	
  the	
  leg	
  and	
  pull	
  further	
  behind	
  the	
  
thigh.	
  
3. Reaching	
  higher	
  pull	
  back	
  behind	
  the	
  calf.	
  	
  
	
  
4. Using	
  a	
  Thera-­‐band,	
  towel,	
  or	
  T-­‐shirt,	
  place	
  
over	
  the	
  fully	
  extended	
  leg	
  and	
  pull	
  downwards	
  
towards	
  the	
  chest.
5. From	
  Kneeling	
  position	
  straighten	
  one	
  leg	
  out	
  in	
  
front	
  
	
  
6. From	
  squatting	
  position	
  straighten	
  one	
  leg	
  out	
  
to	
  the	
  side	
  
	
  

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Exercises – mobility and stretches low back lying hamstring

  • 1. Romford & Ilford Family Chiropractic Ltd 313 High Road, Chadwell Heath, Romford, Essex, RM6 6AX Website: www.chiropracticcare.co.uk Email: info@chiropracticcare.co.uk Tel: 0208 252 1010 Exercises – Mobility and stretches low back These exercises can be used to increase flexibility in the lower body. Lying Hamstring 1. In  the Supine  position  (lying  face-­‐  up)  pull  the   knee  from  behind  the  thigh  towards  the  chest,   feeling  the  stretch  in  the  hip  low  back  and   hamstring  area. 2. Extend  the  leg  and  pull  further  behind  the   thigh.   3. Reaching  higher  pull  back  behind  the  calf.       4. Using  a  Thera-­‐band,  towel,  or  T-­‐shirt,  place   over  the  fully  extended  leg  and  pull  downwards   towards  the  chest. 5. From  Kneeling  position  straighten  one  leg  out  in   front     6. From  squatting  position  straighten  one  leg  out   to  the  side