A Simple Lower Back Mobilisation for Runners

James Dunne


United Kingdom

Running, Injury rehabilitation, Triathlon


James Dunne, founder of Kinetic Revolution, is a running coach. He specialises in identifying and correcting dysfunctional movement patterns that impair efficiency in endurance athletes.


In this video, James walks you through two stretches to alleviate lower back stiffness. Runners put a lot of strain on their backs as they churn through mile after mile. To release the built-up tightness, include these techniques in your mobility routine.


To perform the first stretch:


  1. Lie face up on the ground with your legs straight and arms out to the sides.
  2. Bend your right knee and bring it up to your chest, then take your right foot over to your left hand.
  3. Repeat on the other side. Do multiple reps on each side, trying to reach a little further each time.


The second stretch is more challenging: 


  1. Lie on your back with your legs straight and your hands drawn in to your chest. Keep your elbows on the ground for stability.
  2. Bend both knees up to your chest.
  3. Keeping your knees and ankles together, slowly drop your legs to one side. Keep your core engaged.
  4. Raise your legs and drop them on the other side. Try to get closer to the ground each time.


Use these stretches to stay limber and eliminate any lower back discomfort you might have.


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