Many back pain patients know the feeling of tension in the back, especially first thing in the morning. This Back Stretch can help bring back some suppleness and increase mobility, decreasing back pain and discomfort. While lying on one’s back, pull both knees to the chest while simultaneously flexing the head forward until a comfortable
Posts Categorized / Stretches
Lie down on the ground. Close your eyes and breathe deeply as you bend your knees and plant your feet on the ground, hip-width apart. Drop your knees to the left as you gently turn your head to the right. Hold for two minutes. Then drop your knees to the right, and turn your head
While seated or standing, rotate your shoulders backward and down in the largest circle you can make. This opens the chest, counteracting the rounded shoulders that are common among pregnant women.
Sit on the floor with your feet wider than your hips, nod your head forward and begin to bend forward by hinging at the hips. Breathe normally. As you go down, draw your chin into your neck. Your hands should not reach past your toes, you’re not aiming to lie on the floor and
Stretching the ITB is slightly different from stretching other muscles, as the ITB is a thick, fibrous band rather than an elastic muscle. Stand upright and cross your right leg behind your left. Lean slightly forwards and to your left side until you feel a stretch on the outside of your right leg. Lean on
Stretching your shoulders can feel good, especially for those of us who spend long hours hunched over a computer. Roll the shoulders down and back, starting with small circles and working up to larger circles. Do 10 circles backwards and then repeat forward circles.
Seated or standing, stretch the arms straight out and rotate the hands so that the palms face away from each other. Cross the arms so that the palms are pressed together, contract the abs and round the back, reaching away as you relax the head. Don’t collapse but instead imagine you’re curving up and over
Sit in a chair with your feet flat on the ground. Extend your right arm along the right side of the chair. Place your left hand on the top of your head and slowly tilt your head to the left. Apply gentle pressure with your hand to increase the stretch. To feel a deeper stretch,
While in a seated position, cross your right leg over your straightened left leg. Hug your right knee with your left arm, making sure to keep your back straight. Hold this stretch for 30-60 seconds, and then repeat on the opposite side.
Lie on your back and place the soles of your feet together. Place a folded bath towel beneath your head. Bring your heels as close to your groin as possible. Place your arms at your sides with your palms facing up. Relax your knees as you feel the stretch in your inner thighs and in