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