Low Back Stretches

Low back pain is very common, especially after sitting for long periods of time in front of a computer.


Regular 3 minute stretching during your work hours every hour is a great way to keep your low back from hurting later when you aren't at work.




Here is my favorite low back stretch:


I call this the "Rainbow" stretch because your body drapes over the exercise ball in the shape of a rainbow. 


This stretches the:

low back, shoulder, neck, side of your body, legs & hips


The main goal is to separate the hip and shoulder and to create as much space between your shoulder and your hip as possible.




  • First, sit on the ball, stack your hips, place one hand down to steady yourself.

  • Lift your top arm over your head right next to your ear and reach to the ground.

Disclaimer:  These stretches are intended for Athletic Touch Therapeutic Massage clients as a reference after we have practiced each stretch together. 

Please check with your doctor to make sure that you are well enough for physical exercise and stretching.

"Rainbow Stretch"

Stretch for low back, hip flexors, obliques,

rotator cuff muscles, lats & many other muscles

Helpful Hint:

  • Keep your back foot's toe pressing down with the heel up.

  • Roll your top shoulder forward, bringing your arm and neck forward to stretch your back and lats. (side)

  • Move all the way forward to get a nice back, side, low back and "between the shoulder blades" stretch.  Keep your toe pressed down, heel up.

  • From the starting postition, open your hips to the ceiling and reach your arm over your head to the outside, stretching the hip flexors, stomach, obliques, shoulder, lats and your sartorius and possibly some of the upper thigh attachments. 

Remember to keep your toe pushed into the ground with your heel up. 

Turn your heel slightly in either direction to stretch different parts of your hip flexors, calves, shoulder, etc

Massage in Albuquerque
Massage in Albuquerque
Massage in Albuquerque

Benefits of Massage

  • Improves local circulation
  • Decreases blood pressure
  • Relaxes muscles
  • Relieves insomnia
  • Promotes positive mood
  • Relieves anxiety and depression
  • Maintains flexibility
  • Reduces pain
  • Assists in eliminating wastes
  • Maintains healthy skin
  • Improves nutrient supply to body
  • Relieves stiff joints

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