stretches??

[Seajay]

I have a really whacked out back and hips. I'm extremely wary of aggressive yoga style stretches until one is quite advanced. I've been injured in every yoga class I've ever done. IMO I'm sure yoga is great for fitness..I just don't happen to believe its for rehab.

That said...here are my faves. They are really gentle. Not meant to be aggressive or painful at all If you go to this website...find HIP FLEXOR STRETCH, PELVIC TILT EXERCISE, and PRESS UP BACK EXTENSIONS.

This one for the lower glutes has been great for my back.

My 2c

[limewave]

I use "The Stick."

It's awesome. Has made a big difference in stretching out my muscles and helping with flexibility.

[audreytatou]

Thankyou for ll the suggestions I do enjoy yoga and will explore that further. I actually have to drive 20k's to get to my beautiful bike track...where I live its all hills and mountains and I wanted to get my fitness up before I tackled them...I tend to ride in late afternoon post house work cooking etc etc and by the time I get home from my ride I just feel like...sleeping and/or massage lol..but will try and change that habit...also its a bit difficult doing yoga headstands in the carpark...but ...maybe not...would certainly attract attention....prob not , but I will check out all your suggestions and thankyou soooo much luv this forum.

[TrekTheKaty]

I've had lower back problems and I "ditto" the inversions--I even have an inversion table.

I also recommend yoga, but agree you need to be careful and find a reputable studio for beginners. The stretches you don't like or can't do are probably the one you need the most.

Another thought--don't think only "lower back stretch." Tight hamstrings, pelvis and hip flexors can cause back pain.

I have a great stretching routine I do every morning and evening, but also hesitate to give specifics since it was designed by a physical therapist for my specific problems.

[Velocivixen]

I love the yoga pose called "Childs pose". You can search for an online video. Provides a great stretch for the lower back.

[OakLeaf]

Trouble with child's pose is it bends the lower back in the same direction as cycling, so on its own it's no help at all for people who already have a flattened lumbar curve.

A more gentle low back stretch is downward facing dog. Some of my teacher's cues: weight on all four corners of the feet, raise up the metatarsal arches (by raising your 2nd through 4th toes if necessary), weight on the index mounds (i.e. second metacarpal head), grab the mat with your fingers, internally rotate the thighs and wrists, shoulderblades going down your back, and most importantly, visualize hanging from your sitbones and not reversing your low back curve. Also, if you go into down dog from plank, then you know your hands and feet are the right distance apart. That will very gently stretch your low back.

[Velocivixen]

@Oakleaf, that's helpful information. As I think of it I see what you mean (see you can definitely tell I'm a newby)!