This stretch is found in the book “Stretch to Win” by Ann & Chris Frederick on page 128. It targets the large extrinsic muscles & fascia around the low back & sacrum as well as the smaller intrinsics called the rotatores & multifidi.

It is recommended that you do the previous 4 stretches posted here (the “Core 4″) before you do this stretch if your low back is particularly tight, stiff or sore.

To get the best results, we recommend never to hold your stretches but rather keep slowly moving by exhaling on the stretch & inhaling on the release.

Happy stretching!

Please go to this link to view the stretch: Low back stretch

[Please see video #1 Introduction in previous post before viewing this & all other videos]

Stretch program #3 was the Glutes & from that stretch we transition to the quadratus lumborum (or QL) & the lattissimus dorsi (or Latt). This stretch is found in the book “Stretch to Win” by Ann & Chris Frederick on page 126.

The QL is a short, square muscle that connects to the last 2 ribs & to the crest of the pelvis. It is often an undiscovered source of low back pain & is many times also responsible for a shortened leg if tight & contracted.

The Latts are the only shoulder muscle that attaches to your back & is often ignored in low back rehab despite its anatomical importance. Including it in stretches for the hip & back provide the link to the upper body that is crucial for a complete Core 4 program of stretches.

Please go to this link to view the stretch: Video #4 QL & Latt stretch

Na'il Diggs linebacker Carolina Panthers

[Please see video #1 Introduction in previous post before viewing this & all other videos]

People who sit all day–commuting & at work–get tight hip flexors. In a layperson’s nutshell, tight hip flexors reciprocally inhibit optimal function of the glutes. When the glutes are inhibited then the hamstrings functionally act as secondary glutes thereby eventually resulting in chronic hamstring strain and tightness.

The piriformis & the 5 deep external rotators of the hip are forced to take on the extra workload of the hip & become super tight from strain & scar tissue formation. This scenario can lead to back pain, hip pain, knee pain &/or foot/ankle pain.

Stretching the gluteus medius, piriformis & hip rotators optimally requires you to move along multiple angles as they are anatomically shaped like a fan & the bones of the hip are shaped like a ball & socket universal joint.

Please go to this link to view the stretch: Video #3 Glute stretch

This is the first two in a series of video programs that we have & will produce exclusively for our readers.

These videos are in a beta test format–informal, raw, honest–so please send us your feedback so that we can improve on what YOU want. After this post, the videos will be coming out every Sunday starting November 23rd with video #3 “The Glutes”.

For those who have purchased our book, Stretch to Win, we will provide you videos that will follow the photo programs that are in our book. Finally you or your clients will now have videos to make sure that you are doing the stretch programs in our book correctly!

If you have not purchased our book, you will have no problem following the video programs but check out the book link at www.StretchToWin.com if you want to have the details that will not be covered in the videos.

IMPORTANT: Before viewing the videos take note that they are for information purposes only & are not intended to instruct you. Therefore by viewing these and forthcoming videos you are agreeing that if you perform any of the movements you are doing so at your own risk & you take full responsibility for your actions. Consequently, we assume absolutely no responsibility or liability for your actions resulting in pain or injury of any kind. If you do not agree with this waiver of liability then do not perform the movements depicted in this blog or on video. Thanks.

The videos are a little too long to post here so please go to these links to view them & enjoy:

Video #1 Introduction

Video #2 Hip flexors