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by ScottG. on February 8, 2012

Stretching is one of the most often overlooked part of ones workout. Working out causes your muscles to shorten and not stretching regularly can result in pain and less flexibility. The most common muscle pain is lower back pain. To make matters worse, many of us sit at desks all day making back pain worse.

Here are a couple of great stretches for your lower back and legs. Keep in mind, when doing these stretches you should only go as far as you can. You should feel a gentle pull in your muscle. If you feel any sharp pain or discomfort, you’ve gone too far. Hold the position for a few seconds and take a couple deep breaths in and out.  You’ll feel the stretch deepen with your breathing.


  • Begin in a seated position with your legs extended in front of you.
  • Bend your right leg and cross it over your left leg, placing your foot outside your knee.
  • Twist your torso to the right and cross your left arm over your right leg, keeping your right arm by your side.
  • Hold for a few deep breaths and see if you can deepen the stretch.
  • Switch sides and repeat.


  • Sit with your legs wide apart with your toes pointing up.
  • Sit up tall and with a straight back exhale into a forward bend, walking your hands along the floor between your legs.
  • Keep your legs engaged and breathe deeply. Hold for a few deep breaths and see if you can deepen the stretch.


  • Extend your left leg on the ground with your toes pointing straight up. Bend your right knee and place the sole of your right foot into the inner left thigh.
  • Inhale and lift both arms up overhead as you lengthen your spine.
  • As you exhale, lower your left forearm down towards the inside of your left leg while sweeping your right arm up and overhead.
  • Keep your chest open and look towards the ceiling.  Hold for a few deep breaths and see if you can deepen the stretch.
  • Repeat on the other side.