Stretching our back is important but we must make sure to du it carefully and safely. You can do these stretches once or twice a day. But if the pain seems to get worse, or you’re feeling very sore, take a day off from stretching. Be especially gentle and cautious if you have any type of injury or health concern. It’s best to talk to your healthcare provider first.
Childs Pose Stretch
Instructions: This stretch helps reduce tension in your spine, neck, and shoulders while working glutes, hamstrings, and spinal extensors
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Knee to Chest Stretch
Instructions: Helps to release tension in your hips, thighs, and glutes
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Piriformis stretch
Back Flexion Stretch
Instructions:
- Lie on your back with your knees bent & feet flat on floor.
- Slowly bring your knees up towards your chest. Grab your knees with your hands, and give a gentle tug
- Hold the position for a second or two, and then release your knees and return to the starting position
- Alteration if it becomes easy: Sit with legs at 90 degrees bend at the waist and try to touch the ground. This will apply a little more force (gravity) than lying.
Seated Spinal Twist
Instructions: increases mobility in your spine and stretches your abdominals, shoulders, and neck
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Instructions:
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