Lower back and Leg Stretches Keys to remember:
Transcription
Lower back and Leg Stretches Keys to remember:
Lower back and Leg Stretches Keys to remember: Dr. Brent Thompson BSc DC 11 King Street, Unit 5 Barrie ON L4N 6B5 t. 705.719.2255 f. 705.719.9878 This stretch works the hamstring and the sides of the spine. Keep your knee flat on the floor and get as close to your toe as possible without pain. Then, simply bend your upper body to the same side. Hold stretch for 30 seconds. Do stretch 3 times. Note: Don’t worry about touching your toes. That will come with time! Gently stretch your lower back and hips by bending slowly at the waist. Keep your knees slightly bent to avoid pressure on your lower back. Ease into the stretch making sure not to bounce. Hold for 30 seconds, return to a standing position, then repeat. 1 hold stretch for 30 seconds 2 breathe: Your body needs oxygen 3 GOOD POSTURE!! 4 No Pain! You may be damaging your tissue Note: Don’t worry about touching your toes. That will come with time! Stretch your rotary muscles by crossing your ankle over the opposite knee, then hold your knee with your arm and slowly turn your upper body. Hold for 30 seconds and repeat 3 times. This is a great lower back stretch! Plant your feet just wider than your shoulders, raise your arm above your head and lean to the side. You should feel a stretch in your side muscles “*”. A great variation of this stretch is to bend slightly forward from this position to stretch the big muscles of the lower back. Hold for 30 seconds and repeat 3 times. While sitting, cross your ankle over the opposite knee. Keep your spine straight and lean forward. You should feel a good stretch into your hips and upper leg. For a variation, pull your knee “*” up toward your shoulder and hold. Hold for 30 seconds. Do 3 times. Bridge This movement is a great core muscle strengthener. Lie on your back with your feet on the floor and your knees bent. Slowly raise your hips toward the ceiling and try to hold a straight line between your shoulders, hips and knees for a few seconds, then slowly lower back down. Repeat 5 times. Low Back and Leg stretches (cont.) Keys to remember: Dr. Brent Thompson BSc DC 11 King Street, Unit 5 Barrie ON L4N 6B5 t. 705.719.2255 f. 705.719.9878 This “quad” stretch works the front of the leg and knee. Grab your foot in your hand and pull gently toward your buttock. Don’t pull so hard that you feel pain in your knee. Hold for 30 seconds, repeat 3 times. Lay backwards over an exercise ball to stretch your spine and abdominal muscles. This is a great, relaxing stretch that helps support your spine with the ball. Simply roll forward with the ball to release the stretch. You can do this stretch as often as you like. This stretch loosens the muscles in the front of the hip that can get very tight. Keep your spine straight while doing this stretch. A variation of this stretch has your front foot on a chair instead of the ground. Hold for 30 seconds, repeat 3 times. Lay on your back and bring your knee toward your chest. Grasp your knee with your hands and pull toward the shoulder. You will feel a stretch in your leg and hips. For a variation of this stretch, pull your knee toward the opposite shoulder. Hold stretch for 30 seconds. Do stretch 3 times. Repeat on other side. 1 hold stretch for 30 seconds 2 breathe: Your body needs oxygen 3 GOOD POSTURE!! 4 No Pain! You may be damaging your tissue These two stretches work your calf muscles. These muscles are often overlooked but are very important for proper function of the lower body. Ease into these positions and hold for 30 seconds. Repeat 3 times. Hold onto a wall and plant the closest foot 2 feet away. Cross the other foot over and lean towards the wall. You should feel a moderate stretch in the side of your hip. Hold stretch for 30 seconds. Do stretch 3 times. Repeat on other side. Cobra Position: This stretch is designed to help improve posture and stretch the upper and lower back. Lay on your stomach on your elbows. Make sure your elbows touch the floor in front of your shoulders. Relax your muscles as best you can. If you do not feel pain or discomfort, slowly and gently extend your body. If you feel any discomfort, move slowly back to the original position. If you can hold these positions for several seconds to minutes, you will help your spine become more flexible and healthy.