Seven-Minute Lower Back Stretch
Use six mat-based stretches for the lower back, hamstrings, deep glutes, spinal rotation, and hip flexors.
ORIGINAL VIDEO
FAST Lower Back Pain Relief! [7-Min Follow-Along Stretches]
The source description names all six stretches and bilateral order, while complete English captions verify three 10-second holds, positioning, side switches, and comfortable-range guidance.
Original video: Tone and Tighten · YouTube↗PLAN STEPS
Follow in order
Each step shows the movement, dose, and estimated time. Complete demonstrations, phase pacing, and detailed guidance remain in the app.
- 01Single Knee-to-Chest HoldsHold · about 1 min
Draw one knee toward the chest for three 10-second holds, then repeat on the other side.
- 02Double Knee-to-Chest HoldsHold · about 30 sec
Draw both knees toward the chest for three 10-second holds, releasing slightly between holds.
- 03Supine Hamstring HoldsHold · about 1 min
Support behind one thigh, extend the knee to a comfortable hamstring stretch for three holds, then switch.
- 04Supine Piriformis HoldsHold · about 1 min
Cross one ankle over the opposite knee, draw the legs inward for three holds, then switch sides.
- 05Cross-Body Lumbar Rotation HoldsHold · about 1 min
Keep one leg long, guide the opposite bent knee across the body for three holds, then switch.
- 06Half-Kneeling Hip-Flexor HoldsHold · about 1 min
In half kneeling, tuck the pelvis and shift forward for three 10-second hip-flexor holds per side.
If TinyRep is installed, open and preview this plan directly in the app. You can also download the .trp file for manual import.
SAFETY
Choose comfort and control first
Keep every stretch gentle and pain-free. Reduce range or skip movements that worsen back or leg symptoms. Seek medical assessment for trauma, progressive neurological symptoms, or bowel or bladder changes.
TinyRep is not a medical device and does not diagnose, treat, or prescribe rehabilitation.