Uploaded September 2026 | Updated September 2026, 2 weeks ago
Four wall stretches worth trying if your low back has been acting up. Great post by @jamesmoorewellness
A grumpy low back usually isn’t just about the low back. The lateral line, posterior chain, and hip flexors all pull on how it feels:
1. Lateral line stretch: QL, glute med, everything along the side of your body. Feels amazing after golf or a long run.
2. Wall hamstring stretch: the wall limits your degrees of freedom, so you can push into it, use contract-relax, and actually isolate the target. You’re hitting the whole posterior chain here, sciatic nerve included and nerves play a big role in how your body moves and feels.
3. Modified reverse Nordic at the wall: a new one for me. Whole anterior line, quads, abs, even down to the shins.
4. Couch stretch: yes, it hits your psoas. But the hip extension + knee flexion combo is the real win. That’s what targets the rectus femoris, the two-joint muscle crossing both hip and knee.
Four wall stretches worth trying if your low back has been acting up. Great post by @jamesmoorewellness
A grumpy low back usually isn’t just about the low back. The lateral line, posterior chain, and hip flexors all pull on how it feels:
1. Lateral line stretch: QL, glute med, everything along the side of your body. Feels amazing after golf or a long run.
2. Wall hamstring stretch: the wall limits your degrees of freedom, so you can push into it, use contract-relax, and actually isolate the target. You’re hitting the whole posterior chain here, sciatic nerve included and nerves play a big role in how your body moves and feels.
3. Modified reverse Nordic at the wall: a new one for me. Whole anterior line, quads, abs, even down to the shins.
4. Couch stretch: yes, it hits your psoas. But the hip extension + knee flexion combo is the real win. That’s what targets the rectus femoris, the two-joint muscle crossing both hip and knee.
