Stretches For Your Back


Devote 10 minutes on awakening in the morning, and again before retiring to bed, to do these relaxing stretches. Limit recurrent episodes of back pain by performing these stretches on a daily basis.


 

Flatten your back by tightening both your butt muscles and your abdominal muscles at the same time. Hold this position for 5 seconds, and repeat 3 times. Now, repeat this exercise while driving your shoulder blades down into the floor.
  Stretch your upper back and neck by gently flexing your neck forward, curling your chin into your chest. This should appear similar to the start of a sit-up. Hold for 5 seconds and repeat 3 times.
Stretch your neck by rotating your chin to the side and into the floor. Hold for 5 seconds. Repeat 3 times on each side.
  Stretch your groin by gently rotating your knees outward and into the floor. Hold this position for 30 seconds.
Stretch your hip and low back by gently using your right leg to push your left leg to the floor. Keep your shoulders, elbows, upper back and head flat on the floor. Hold this position for 30 seconds and then repeat on the other side.

 

Stretch your back by reaching with your arms and legs in opposite directions for a count of 5 seconds. Repeat twice. Try this exercise, stretching only the left arm and the right leg simultaneously, and then with the right arm and the left leg.
Stretch your low back and hip by pulling your left leg over your right, at the same time you turn your head toward the opposite (left) outstretched arm. Keep your shoulders and head flat to the floor. Hold the position for 30 seconds, and then repeat on the opposite side.
Stretch your low back, hip, and knee by gently pulling your left knee toward your chest. Keep your head and low back flat to the floor. Hold this position for 30 seconds, and then repeat on the opposite side.
Continue the stretch above by simultaneously pulling both knees toward your chest and holding for 30 seconds. For this exercise, keep your head flat to the floor.
Complete the stretch above by curling your head to your knees as you stretch both knees toward your chest.

by Scott Moses, MD 1997