Back stretches

[Anie]

What are some good back stretches for the core? My lower back isn't doing so good at night's before bed

 

[Goat Whisperer]

I have the same problem, this guy told me it's from bad posture (which for me was from breaking my back, yay!) he says anything to strengthen your posture works. So like ya core exercises are really good, like situps and such, playing with those big exercise balls is good, I also stretch for like an hour everyday, but I can't explain the stretches, just anything that stretches your core area is good lol

 

[Natasha]

I've got a handout at home that my Chiropractor gave me...I'll find it on my lunchbreak and post the names for you. The ones I have are to help improve your range of motion when you're having back problems.

 

[JanieDough]

if you bend down to touch your toes - you don't have to actually touch them

hang there for a few and try to relax your muscles
as you stand up try to make sure every vertebrae stacks ontop of the other.

 

[Natasha]

Prone Press-Up Exerciseshttp://www.dcdoctor.com/pages/rightpages_wellnesscenter/homeexercises/homeexercise_back.html
[FONT=Arial,Verdana,Geneva,Helvetica][/FONT]
[FONT=Arial,Verdana,Geneva,Helvetica]POSITION:[/FONT]
[FONT=Arial,Verdana,Geneva,Helvetica]Face down position.[/FONT]
[FONT=Arial,Verdana,Geneva,Helvetica]DESCRIPTION:[/FONT]
[FONT=Arial,Verdana,Geneva,Helvetica]While keeping the pelvis and legs in contact with the floor, slowly push the torso off the floor and into extension using either the elbows or hands. Be sure to keep the buttocks and back relaxed, and keep the hips in contact with the floor. Hold when in a comfortable position for ___ seconds, then return to the starting position.[/FONT]
[FONT=Arial,Verdana,Geneva,Helvetica]Repeat this sequence ___ times.[/FONT]
[FONT=Arial,Verdana,Geneva,Helvetica]Perform ___ times per day.[/FONT]
[FONT=Arial,Verdana,Geneva,Helvetica]Perform ___ days per week.[/FONT]
[FONT=Verdana,Geneva,Arial,Helvetica]CAUTION: [/FONT][FONT=Verdana,Geneva,Arial,Helvetica]If this or any other stretch/exercise causes pain, tingling, numbness or other abnormality, immediately discontinue and contact our office as soon as possible.[/FONT]

 

[Natasha]

[FONT=Arial,Verdana,Geneva,Helvetica]1. Bridge[/FONT]
[FONT=Arial,Verdana,Geneva,Helvetica][/FONT]
[FONT=Arial,Verdana,Geneva,Helvetica]POSITION:[/FONT]
[FONT=Arial,Verdana,Geneva,Helvetica]On back with knees bent and arms at side.[/FONT]
[FONT=Arial,Verdana,Geneva,Helvetica]DESCRIPTION:[/FONT]
[FONT=Arial,Verdana,Geneva,Helvetica]Tighten the abdominal muscles and slightly squeeze the buttocks. Then, tilt the pelvis into a "neutral" position and raise pelvis off the floor. Hold this position for a count of ___ seconds, then return to the starting position.[/FONT]
[FONT=Arial,Verdana,Geneva,Helvetica]Repeat this sequence ___ times.[/FONT]
[FONT=Arial,Verdana,Geneva,Helvetica]Perform ___ times per day.[/FONT]
[FONT=Arial,Verdana,Geneva,Helvetica]Perform ___ days per week.[/FONT]
[FONT=Verdana,Geneva,Arial,Helvetica]CAUTION: [/FONT][FONT=Verdana,Geneva,Arial,Helvetica]If this or any other stretch/exercise causes pain, tingling, numbness or other abnormality, immediately discontinue and contact our office as soon as possible.[/FONT]

[FONT=Verdana,Geneva,Arial,Helvetica]NOTE[/FONT][FONT=Verdana,Geneva,Arial,Helvetica]: [/FONT][FONT=Verdana,Geneva,Arial,Helvetica]The exercises/stretches contained within this website are solely for the use of existing, active patients of our clinic who have received a prescription for these exercises/stretches. Other individuals do not have our permission to perform the exercises/stretches contained within. Attempting to perform these exercises/stretches, unless explicitly prescribed by our office, could result in serious injury or a worsening of existing conditions.[/FONT]

 

[Natasha]

Hamstring Stretch
[FONT=Arial,Verdana,Geneva,Helvetica][/FONT]
[FONT=Arial,Verdana,Geneva,Helvetica]POSITION:[/FONT]
[FONT=Arial,Verdana,Geneva,Helvetica]Either seated on floor with stretching leg extended and other knee bent or supine (on back) with hands holding back of thigh with the other knee bent.[/FONT]
[FONT=Arial,Verdana,Geneva,Helvetica]DESCRIPTION:[/FONT]
[FONT=Arial,Verdana,Geneva,Helvetica][/FONT]
[FONT=Arial,Verdana,Geneva,Helvetica][/FONT]
[FONT=Arial,Verdana,Geneva,Helvetica]• Seated Stretch:[/FONT]
[FONT=Arial,Verdana,Geneva,Helvetica]While seated on the floor, extend one leg and bend the other so that the foot faces the inner thigh of the extended leg. Gently lean forward until a comfortable stretch is felt in the back of the thigh. Hold this position for a count of ___ seconds. Repeat ___ times, then perform this same movement on the opposite side. A towel may be placed around the foot of the extended leg to assist in the stretch.[/FONT]
[FONT=Arial,Verdana,Geneva,Helvetica]Repeat this sequence ___ times.[/FONT]
[FONT=Arial,Verdana,Geneva,Helvetica]Perform ___ times per day.[/FONT]
[FONT=Arial,Verdana,Geneva,Helvetica]Perform ___ days per week.[/FONT]
[FONT=Arial,Verdana,Geneva,Helvetica][/FONT]
[FONT=Arial,Verdana,Geneva,Helvetica][/FONT]
[FONT=Arial,Verdana,Geneva,Helvetica][/FONT]
[FONT=Arial,Verdana,Geneva,Helvetica]• Supine Stretch:[/FONT]
[FONT=Arial,Verdana,Geneva,Helvetica]While lying on the back, grasp the back of one thigh. With that knee slightly bent, pull the thigh towards the chest until the back of that thigh tightens. Then, slowly straighten the knee. A comfortable stretch should be felt in the back of the thigh. Hold this position for a count of ___ seconds. Repeat ___ times, then perform this same movement on the opposite side.[/FONT]
[FONT=Arial,Verdana,Geneva,Helvetica]Repeat this sequence ___ times.[/FONT]
[FONT=Arial,Verdana,Geneva,Helvetica]Perform ___ times per day.[/FONT]
[FONT=Arial,Verdana,Geneva,Helvetica]Perform ___ days per week.[/FONT]
[FONT=Verdana,Geneva,Arial,Helvetica]CAUTION: [/FONT][FONT=Verdana,Geneva,Arial,Helvetica]If this or any other stretch/exercise causes pain, tingling, numbness or other abnormality, immediately discontinue and contact our office as soon as possible.[/FONT]

[FONT=Verdana,Geneva,Arial,Helvetica]NOTE[/FONT][FONT=Verdana,Geneva,Arial,Helvetica]: [/FONT][FONT=Verdana,Geneva,Arial,Helvetica]The exercises/stretches contained within this website are solely for the use of existing, active patients of our clinic who have received a prescription for these exercises/stretches. Other individuals do not have our permission to perform the exercises/stretches contained within. Attempting to perform these exercises/stretches, unless explicitly prescribed by our office, could result in serious injury or a worsening of existing conditions.[/FONT]

 

[Natasha]

Back Exercises: Hip Rotator Stretch

To start, lie on your back with your knees bent and feet flat on the floor. Don’t press your neck or lower back to the floor. Breathe deeply. You should feel comfortable and relaxed in this position.

• Rest your right ankle on your left knee.
• Place a towel behind your left thigh and use it to pull the knee toward your chest. Feel the stretch in your buttocks.
• Hold for 20 seconds. Release.
• Repeat 2 times.
• Switch legs.

Please keep in mind that this Wellness Library is not meant to be a substitute for medical advice, diagnosis or treatment. Always consult your doctor or other qualified health provider before starting any new treatment or to discuss your specific health condition or questions you may have.

 

[Natasha]

Knee-to-chest stretch

The knee-to-chest stretch emphasizes the muscles of your lower back. To do this stretch:

• Lie on your back on a firm surface with the backs of your heels flat on the floor.
• Gently pull one knee up to your chest until you feel a stretch in your lower back.
• Keep the opposite leg relaxed in a comfortable position, with your knee bent or with your leg extended as shown.
• Bring the knee as close to your chest as comfortably possible.
• Hold the stretch for about 30 seconds.
• Switch legs and repeat.

Avoid the knee-to-chest stretch if you have osteoporosis. You may increase the risk of compression fractures in your vertebrae.

 

[Natasha]

Oh, and all the blanks up there should be:

Hold for 3 seconds.
Repeat 6 times, then switch.
Do 1 set per day.

 

[HottyToddyChick]

I love that one!