How To do The Cradle To Stretch Lower Back



The cradle AKA The true lumbar stretch to loosen up the muscles around the lumbar region.

• Lie flat on your back.

• Place your hands around the back of your knees.

• Crunch your abs as you bring your knees closer to your chest.

• Start generating momentum from your abdominal crunch to cradle back and fourth.

• Cradle back and fourth till you feel looseness in both your hamstrings and lumbar.

• Straighten your knees and bring your toes as far back as you can comfortably (The lumbar/lower-back region should be feeling the stretch and not the thoracic/middle-upper back).

*Take your time to progress to being able to reach the floor with your toes*



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