Back Stretches

1. Back Stretches Dr. Michael P. Gillespie

2. 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.

3. Groin Stretch • Relax • Breathe • Both knees bent • Soles of feet together • Hold for 30 seconds • Gravity does the stretch

4. 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

5. 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

6. 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

7. 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

8. 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

9. 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

10. 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

11. 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

12. 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

13. 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

14. 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

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

16. 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

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

18. 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

19. 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

20. 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

21. 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

22. 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

23. 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

24. 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

25. 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

26. Side Lying • Relax • Breathe • Lie on your side with your legs curled up and your head resting in your hands.