Post on 11-Jan-2016
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Back StretchesDr. Michael P. Gillespie
Listen To Your BodyWhen stretching, always listen to your body.
If the stretch starts to feel too tight, ease off.
If you feel pain, your body is trying to let you know that something is wrong.
Ease off the stretch until it feels correct.
Groin Stretch Relax
Breathe
Both knees bent
Soles of feet together
Hold for 30 seconds
Gravity does the stretch
Groin Stretch (Rocking) Relax
Breathe
Gently rock your legs as one unit
Rock back and forth approximately 10-12 times
No greater than 1 inch in either direction
Initiate movements from the top of the hips
Low Back, Side, & Top of Hip Relax
Breathe
Knees together, feet resting on floor
Interlace fingers behind head with arms on floor
Lift left leg over right leg
Use left leg to pull right leg towards floor
Keep upper back, head, and shoulders flat
Hold 10-20 seconds
Low Back, Side, & Top of Hip (PNF)
Relax
Breathe
Hold down right leg with the left leg and simultaneously try to pull right leg back up
Hold contraction for 5 seconds
Relax and stretch
Neck Stretch Relax
Breathe
Interlace fingers behind head at ear level
Pull head forward until you feel a slight stretch
Hold for 3-5 seconds
Slowly return to start
Repeat 3-4 times
Neck Stretch (PNF) Relax
Breathe
Interlace fingers behind head at ear level
Gently lift head and move head back towards floor while resisting
Hold isometric contraction for 3-4 seconds
Relax for 1-2 seconds
Stretch for 3-5 seconds
Repeat 2-3 times
Neck Stretch Crossover Relax
Breathe
Gently pull your head and chin toward your left knee
Hold for 3-5 seconds
Relax and lower your head
Perform the same procedure on right side
Repeat 2-3 times
Neck Rotation Relax
Breathe
Back of head on floor
Hands resting on floor
Turn chin to an easy stretch
Jaw relaxed
Hold 3-5 seconds
Repeat on opposite side
Repeat 2-3 times
Shoulder Blade Pinch Relax
Breathe
Interlace fingers behind your head and pull shoulder blades together to create tension in upper back
Your chest will move up
Hold 4-5 seconds
Relax and stretch neck
Repeat 3-4 times
Low Back Flattener Relax
Breathe
Tighten gluteus and abdominals
Flatten lower back
Hold for 5-8 seconds
Relax
Repeat 2-3 times
Maintain constant contraction
Shoulder Blade Pinch & Gluteus Contraction
Relax
Breathe
Simultaneously perform shoulder blade pinch, low back flattening, and gluteus contraction
Hold for 5 seconds
Relax and stretch neck
Repeat 3-4 times
Back of Arm Stretch Relax
Breathe
Put one arm above your head (palm up)
Put the other arm along your side (palm down)
Reach in opposite directions
Hold stretch for 6-8 seconds
Reverse
Repeat at least 2 times
Elongation Stretch Relax
Breathe
Extend arms overhead and straighten out legs
Reach as far as you comfortably can
Stretch for 5 seconds
relax
Elongation Stretch (Diagonal) Relax
Breathe
Stretch diagonally
Point toes of left foot as you extend your right arm
Hold for 5 seconds then relax
Repeat on opposite side
Elongation Stretch With Abdominal Hollowing
Relax
Breathe
Pull in with the abdominal muscles as you stretch
Perform the elongation stretches 3 times
Knee To Chest Stretch Relax
Breathe
Pull your right leg to your chest with your hands behind your knee
Hold for 10-30 seconds
Repeat opposite side
Keep low back flat
If possible, keep head on mat
Knee To Chest With Crossover
Relax
Breathe
Pull your knee to your chest, then pull your knee across the body to the opposite shoulder
Hold for 10-20 seconds
Repeat opposite side
Knee To Chest (Outward) Relax
Breathe
Pull your right knee to the outside of your right shoulder
Hands behind leg, just above knee
Hold for 10-20 seconds
Repeat opposite
Knee To Chest B/L Relax
Breathe
After completing the unilateral stretch, pull both legs to your chest
Initially keep your head down, then curl up towards your knees
Inner Thigh Stretch Relax
Breathe
Laying on back with knees flexed toward your chest
Place hands on legs just below knees
Slowly pull your legs out and down until you feel a mild stretch
Hold for 10 seconds
Low Back & Side of Hip Stretch
Relax
Breathe
Put your right hand behind your left knee (leg bent at 90°) and pull bent leg over other leg
Turn your head to look over your left hand (arm straight out)
Pull down gently with right hand
Hold for 15-20 seconds b/l
Low Back & Side of Hip Stretch
Relax
Breathe
To increase the stretch in the gluteus, reach under your right leg and behind the knee
Slowly pull your right knee to your opposite shoulder
Hold for 15-20 seconds b/l
Keep shoulders flat
Back Extension Relax
Breathe
Lying prone, place your elbows beneath your shoulders
Mild tension should be felt in the mid to low back
Keep front of hips on floor
Hold 5-10 seconds
Repeat 2-3 times
Side Lying Relax
Breathe
Lie on your side with your legs curled up and your head resting in your hands.