I've been receiving some really great responses from the last 2 posts regarding stretches for the lower back. I also received an inquiry for a few more stretches for those that travel and have to deal with long plane flights (sitting for extended periods of time).

So here are 3 more stretches to get and keep you out of pain, whether you're flying every week, spending too much time in front of the computer, or need a little help keeping the hips and back open after a rigorous workout.



Stretch #1 Pigeon
This is a slightly less aggressive form of pigeon from the laying position. Lay flat on your back.  Bring your right leg towards your chest. Grasping your knee and ankle gently, pulling the leg towards the left side of your chest (so you are moving the leg across the body) until you feel a stretch in your glutes. You will create a very gentle stretch in the hip. You should feel no pain in the knee. Repeat this process 3-7 times.



Stretch #2 Windshield Wipers
Here is another version of the windshield wiper stretch from the previous back stretch post. Laying flat on your back, feet slightly wider than hip width, bring your knees together so they meet in the middle. Hold this position for approximately 5-7 seconds. Return the knees out wide over the ankles. Think of the windshield wipers on your car. Repeat the process 3-5 times.



Stretch #3 Knees Out Wide
As the name suggests, this is a basic groin stretch to decrease inner thigh tightness.  Resting on your knees, move them as far apart as you can comfortably. Place your elbows underneath your shoulders for support and rock back and forth to find your tight spots. When you find a tight spot, stop and breath 5-7 breaths before rocking again. I would suggest repeating for each tight area 3-5 times.

You requested it, so there you go.  Use these stretches along with the other 2 posts on back stretches to get and keep you out of pain.

As always, let me know how they worked for you.