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  • Nicole O'Donnell

Lower Body Lengthen & Stretch

When you're lower body or lower back is feeling a bit tight give these stretches a go. I'm a big believer that maintaining flexibility & mobility is key to longevity and feeling good.


Here are four movements you can do right at home to help lengthen and stretch your lower body. Remember to ease into these movements and always come out of them if you feel pain. You should be able to continue a nice flowing breath throughout all of these movements.


Roll Down - Hamstrings & Lower Back


  • Start with your feet hip-width apart and in a parallel position.

  • Next, inhale to lengthen the spine and on your exhale drop your chin down toward the chest allowing the head to hang heavy and shoulders relaxed.

  • Roll down, keeping a soft bend in the knees and focusing on moving vertebrae by vertebrae until your hands touch the floor (or get as close as you can!).

  • Inhale to hold at the bottom and then exhale to bring yourself back up, coming up one vertebra at a time – your head being the last part of the body that comes up.

  • Repeat this movement for 1 minute.



Inner thigh stretch


  • Starting in a seated position on the floor, bring the soles of the feet together in front of you.

  • Hold your feet with your hands and rest your elbows on your knees.

  • While keeping your back straight (no slouching), allow your knees to fall towards the ground. You can apply gentle pressure on the inner thigh by pressing gently on the knees with the elbows. You should feel gentle stretching through the inner thighs.

  • Hold for 1 minute, continuing a deep slow breath.




Figure Four Stretch - Gluteals & Hips


  • Lie on your back with your feet flat on the floor.

  • Cross your right ankle over your left knee and keep your right foot flexed. (If this is already a good stretch then stay in this position for 1 minute before switching sides).

  • Bring your left knee toward your chest. Reach your right hand through your legs and interlace your fingers just below the crease of your left knee.

  • Using your arms, pull your left knee toward your chest, pausing when you feel a stretch in your right glute and hip.

  • Hold for 1 minute, continuing a deep slow breath. Switch sides.




Side-Lying Quad Stretch - Thigh & Hip


  • Lie on the ground and turn over on your right side. Place your right hand on your head for support or simply extend it out for balance.

  • Grab your left foot with your left hand. Keep the right leg extended straight out.

  • Pull on the left foot, feeling the stretch in the quadriceps (thigh) and through the front of the hip. Be sure to tuck your tailbone to protect the lower back.

  • Hold for 1 minute, continuing a deep slow breath. Switch sides.




Feel free to repeat these stretches 2-3 times through if you're feeling quite tight.

These stretches will be most beneficial if you incorporate them into your routine at least 3 times a week to maintain a nice lengthened lower body that feels good.


Do your beautiful body a favour and put aside 10 minutes aside for some stretching self-care time.


N x


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