Low Back Corkscrew Stretch

The low back corkscrew stretch is a simple exercise that will help release tension in your lumbar area as well as keep your back flexible for all of the demands you place on it.

In this video, I will show you how do to this important stretch correctly so you do it safely and effectively.

To perform the “spinal twist” or the “corkscrew stretch” for your lower back, you want to first lay comfortably on your back, either on your bed or on the floor.

1) Draw one knee up to your chest. With your arms, pull your knee off to your opposite side.

2) Put your opposite arm up and away so to increase the stretch. You want to feel the stretch strongly in your lower back as well as across the hips.

3) Hold this stretch for at least 10 to 15 seconds. This time will allow your muscles to soften and release the tension that has built up.

4) Carefully unwind yourself into a neutral position with your back on the floor again and straighten your leg

5) Repeat on the other side for symmetry.

This will help you release any tension you might be storing in your lower back and it will help keep it loose and strong so you are not likely to injure yourself.

About the Author

Dr. Jay Warren has been a prenatal and pediatric chiropractor for 17 years. He is also the Wellness Care Coordinator at the CAP Wellness Center in San Diego, CA where 90% of his practice is pregnant or postpartum women and babies under one year old. Dr. Jay is a proud member of the ICPA and APPPAH (the Association or Pre and Perinatal Psychology and Health) and the host of the podcast “Healthy Births, Happy Babies” in iTunes. His online program, “Connecting with Baby” guides pregnant women through processes to strengthen maternal bonding for a happier pregnancy, gentler birth and easier post-partum experience. Dr. Jay is also the proud father of his 3 year old son, Niko who keeps him very busy (and happy) outside of the office.