Heisman Stretch for Back Relief and Spinal Decompression
The Heisman Stretch is an effective, easy stretch to fix back pain and hip imbalance. Inspired by the classic Heisman Trophy pose, this stretch helps release tension in your lower back and pelvis while decompressing your spine for lasting back relief.
Benefits of the Heisman Stretch
Relieves Lower Back Tension and Hip Imbalance
This gentle spinal twist targets tight hips, stiff lower back muscles, and compressed vertebrae—offering simple, easy stretches to fix back pain and hip imbalance that can improve posture and reduce discomfort.
Use the Heisman Stretch:
- Before physical activities like golf or running
- At the start or end of a stressful day
- To reset posture after prolonged sitting or heavy work
How to Do the Heisman Stretch
Step 1: Lie Down
Lie flat on your back on a comfortable surface. To stretch the left side:
Extend your left arm straight out
Flex your left hip and bring your left knee across your body
Allow your knee to gently approach the floor while keeping your left shoulder grounded.
Step 2: Relax Into the Stretch
Avoid tightening your glutes. The stretch should feel relaxing, helping to release tension rather than create it.
Step 3: Breathe Correctly :
Focus on diaphragmatic breathing.
Inhale deeply so your belly rises, not your chest
Exhale slowly and calmly
Proper breathing enhances muscle relaxation and spinal decompression.
Repeat on the Other Side
Switch sides and repeat :
Extend your right arm
Flex your right hip
Gently guide your right knee across your body
Support the stretch lightly with your opposite hand if needed.
Move Better, Feel Better
Incorporating the Heisman Stretch into your daily routine provides easy, effective stretches to fix back pain and hip imbalance. This simple stretch promotes back relief, improves flexibility, and encourages proper breathing to unwind and realign your body naturally.
