Back Stretches

Dr. Michael P. Gillespie

Listen To Your Body

 When stretching, always listen to your body.

 If the stretch starts to feel too tight, ease off.

 If you feel pain, your body is trying to let you know that something is wrong.

 Ease off the stretch until it feels correct.

Groin Stretch

 Relax  Breathe  Both knees bent  Soles of feet together  Hold for 30 seconds  Gravity does the stretch

Groin Stretch (Rocking)

 Relax  Breathe  Gently rock your legs as one unit  Rock back and forth approximately 10-12 times  No greater than 1 inch in either direction  Initiate movements from the top of the hips

Low Back, Side, & Top of Hip    Relax Breathe Knees together, feet resting on floor  Interlace fingers behind head with arms on floor   Lift left leg over right leg Use left leg to pull right leg towards floor  Keep upper back, head, and shoulders flat  Hold 10-20 seconds

Low Back, Side, & Top of Hip (PNF)  Relax  Breathe  Hold down right leg with the left leg and simultaneously try to pull right leg back up  Hold contraction for 5 seconds  Relax and stretch

Neck Stretch

 Relax  Breathe  Interlace fingers behind head at ear level  Pull head forward until you feel a slight stretch  Hold for 3-5 seconds  Slowly return to start  Repeat 3-4 times

Neck Stretch (PNF)

      Relax Breathe Interlace fingers behind head at ear level  Gently lift head and move head back towards floor while resisting  Hold isometric contraction for 3-4 seconds Relax for 1-2 seconds Stretch for 3-5 seconds Repeat 2-3 times

Neck Stretch Crossover

 Relax  Breathe  Gently pull your head and chin toward your left knee  Hold for 3-5 seconds  Relax and lower your head  Perform the same procedure on right side  Repeat 2-3 times

Neck Rotation

 Relax  Breathe  Back of head on floor  Hands resting on floor  Turn chin to an easy stretch  Jaw relaxed  Hold 3-5 seconds  Repeat on opposite side  Repeat 2-3 times

Shoulder Blade Pinch

       Relax Breathe Interlace fingers behind your head and pull shoulder blades together to create tension in upper back Your chest will move up Hold 4-5 seconds Relax and stretch neck Repeat 3-4 times

Low Back Flattener

        Relax Breathe Tighten gluteus and abdominals Flatten lower back Hold for 5-8 seconds Relax Repeat 2-3 times Maintain constant contraction

Shoulder Blade Pinch & Gluteus Contraction

 Relax  Breathe  Simultaneously perform shoulder blade pinch, low back flattening, and gluteus contraction  Hold for 5 seconds  Relax and stretch neck  Repeat 3-4 times

Back of Arm Stretch

   Relax Breathe Put one arm above your head (palm up)  Put the other arm along your side (palm down)     Reach in opposite directions Hold stretch for 6-8 seconds Reverse Repeat at least 2 times

Elongation Stretch

 Relax  Breathe  Extend arms overhead and straighten out legs  Reach as far as you comfortably can  Stretch for 5 seconds  relax

Elongation Stretch (Diagonal)  Relax  Breathe  Stretch diagonally  Point toes of left foot as you extend your right arm  Hold for 5 seconds then relax  Repeat on opposite side

Elongation Stretch With Abdominal Hollowing  Relax  Breathe  Pull in with the abdominal muscles as you stretch  Perform the elongation stretches 3 times

Knee To Chest Stretch

       Relax Breathe Pull your right leg to your chest with your hands behind your knee Hold for 10-30 seconds Repeat opposite side Keep low back flat If possible, keep head on mat

Knee To Chest With Crossover  Relax  Breathe  Pull your knee to your chest, then pull your knee across the body to the opposite shoulder  Hold for 10-20 seconds  Repeat opposite side

Knee To Chest (Outward)

 Relax  Breathe  Pull your right knee to the outside of your right shoulder  Hands behind leg, just above knee  Hold for 10-20 seconds  Repeat opposite

Knee To Chest B/L

 Relax  Breathe  After completing the unilateral stretch, pull both legs to your chest  Initially keep your head down, then curl up towards your knees

Inner Thigh Stretch

 Relax  Breathe  Laying on back with knees flexed toward your chest  Place hands on legs just below knees  Slowly pull your legs out and down until you feel a mild stretch  Hold for 10 seconds

Low Back & Side of Hip Stretch    Relax Breathe Put your right hand behind your left knee (leg bent at 90 ° ) and pull bent leg over other leg  Turn your head to look over your left hand (arm straight out)  Pull down gently with right hand  Hold for 15-20 seconds b/l

Low Back & Side of Hip Stretch  Relax  Breathe  To increase the stretch in the gluteus, reach under your right leg and behind the knee  Slowly pull your right knee to your opposite shoulder  Hold for 15-20 seconds b/l  Keep shoulders flat

Back Extension

   Relax Breathe Lying prone, place your elbows beneath your shoulders  Mild tension should be felt in the mid to low back    Keep front of hips on floor Hold 5-10 seconds Repeat 2-3 times

Side Lying

 Relax  Breathe  Lie on your side with your legs curled up and your head resting in your hands.