
Daily Stretches for Better Back Health
Daily Stretches
Perform each stretch 3-5x/day or as many times as you are comfortable. Always breathe
properly while doing stretches: in through your nose, out through your mouth.
Neck Stretches:
Stand with feet flat on floor, knees slightly bent, head facing forward
Tilt head slowly forward, bringing the chin to the chest
Turn head to left very slowly until chin over left shoulder (repeat to the right)
Tilt head slowly to the left, bringing ear over left shoulder (repeat to the right)
Shoulder Rolls:
Stand with feet flat on floor, knees slightly bent, head facing forward
Slowly roll shoulders forward 10 times, beginning with smaller circles and
progressing towards larger circles
Repeat previous step, rolling shoulders backwards instead of forwards
Hamstring Stretch (Standing)
Stand with one leg straight out, resting leg on a table or chair
Slowly bend leg you are standing on until you feel a stretch under thigh of raised
leg, hold
Return to starting position, repeat with other leg
Piriformis Stretch (Seated)
Sit in a chair with one ankle resting on the knee of opposite leg (figure 4)
Push down on knee of elevated leg, lean forward until stretching is felt, hold
Repeat with opposite leg
Hip Twists
Lie flat on back with knees bent, feet flat on floor
Slowly rotate hips to the left, lowering legs down to the floor until a mild stretch is felt,
hold
Return to starting position, repeat rotating hips to the right, hold
Back Extensions
Lie on stomach and prop up on elbows, extending back
Slowly begin to straighten elbows, further extending the back, until mild stretch
is felt, hold
Back Pain? Sciatica? Numbness/Tingling? Tension?
Call Today for a Chiropractic Appointment! 704-543-5540 or visit us online to schedule www.CharlotteNaturalWellness.com
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