The Prayer

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The “Prayer” Low Back Stretch

This is one of our favorite stretches because it targets areas that often hold a lot of tension: the lower back, hips, lats, and spine.

You can do a version of this stretch at home using a wall and the floor. It is even better when we do it with clients because we provide foot support and can adjust the position based on what your body needs. A wall does not adjust for you, but doing the stretch at home is still better than not doing it at all.

This stretch helps create space through the lower back, hips, lats, and spine while allowing the body to relax into a deeper position. When done with assisted stretching, we are able to guide the movement, control the pressure, and use your feedback to make sure the stretch feels effective — not forced.

At Stretchy, we do not just stretch you. We communicate with you throughout the session so we know exactly what you are feeling and where your body needs the most attention.

Move better. Feel better. Recover better.

Book your assisted stretch by texting “Intro Stretch” to 916-812-4190 or visit [www.Stretchy.Us](http://www.Stretchy.Us).

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How to Do the Prayer Low Back Stretch

1. Set your position

Lay down on the floor in a fetal position with your backside/glutes against the wall. Place both feet high on the wall with your legs perpendicular to the floor.

Bring the soles of your feet together, with the outside of your feet against the wall. Slowly slide your feet down the wall until you reach your comfortable maximum stretch.

2. Lengthen through the spine

Without moving your pelvis, lift one shoulder blade at a time and set it back down slightly farther away from the wall and toward your head.

This one-at-a-time lift and reset helps move the shoulder blade line away from the pelvis, lengthening the spine and helping it become more straight — similar to pulling one end of a string to remove slack.

3. Reach and stretch

Reach both hands forward with your elbows as straight as possible and parallel to the ground.

This helps rotate the shoulder blades and creates tension through the muscles attached between the shoulder blades and spine. As those muscles are pulled tight, they help stretch and lengthen the spine.

Tension added to something already straight helps create a deeper stretch.