BACK STRETCHES
You have been approved to do back-stretching exercises to help with your low back pain. Follow the instructions, starting slowly to build up your strength.
EQUIPMENT
Use a mat or a towel on your floor for extra padding and comfort.
A.In the lying position:
1.Lie on your back with knees bent. Cross your arms over your chest.
2.Raise your head and shoulders and curl your trunk upward, no more than 6 inches.
3.Keep the small of your back pressed against the mat.
4.Exhale during the curl up.
5.Hold __________ seconds; do __________ repetitions __________ times a day (see Figure III.1).
FIGURE III.1Lie on a mat or towel. Raise head and shoulders as demonstrated.
B.In the standing position:
1.Stand with your back against the wall.
2.Place your feet shoulder-width apart and 18 inches from the wall.
3.Slowly slide down the wall until you are in the chair
position.
4.Hold for 10 seconds and relax, then slide back up the wall to a standing position.
5.Do __________ repetitions __________ times a day (see Figure III.2).
FIGURE III.2Place your feet shoulder-width apart. Slide down against the wall to the chair
position.
C.In the lying position:
1.Bring your right knee slowly to your chest, holding it in place with your hands on your knee.
2.Relax the buttock and your back muscles.
3.Hold __________ seconds, then relax with your right knee down.
4.Repeat with your left knee.
5.Now that you have stretched both legs, pull both of your knees up, holding them in place with your hands on your knees.
6.You will be curled in the fetal position.
7.Hold __________ seconds, then relax with your knees down.
8.Do __________ repetitions __________ times per day (see Figure III.3).
FIGURE III.3Pull your left knee toward your chest to stretch, repeat with your right knee, as demonstrated.
D.In the lying position:
1.Lie on your back with your knees bent.
2.Tighten your abdominal muscles and squeeze. As you squeeze the buttocks muscles, flatten your back toward the mat/towel (as shown in Figure III.4). Relax.
3.Tighten your buttocks muscles and lift your abdomen or tummy
toward your knees while arching your back. Relax.
4.Hold __________ seconds; do __________ repetitions __________ times a day (see Figure III.4).
FIGURE III.4Lie with knees bent, flatten your back, then lift your tummy toward knees with back arched.
In addition to the previous exercises, yoga stretches are also very effective in adding flexibility to all muscles. Some that center on the back muscles are the following:
•Cat Stretch: Starting in tabletop position on your hands and knees (back straight), alternate between arching your back and rounding it upward as you push down on the floor with your hands and tops of your feet.
•Cobra Stretch: Lie straight out face downward (on your stomach) with full extension of the body on the ground; bring hands upward to shoulder area, bending elbows; lift chest and torso upward as you inhale slowly; hold position for 15 to 30 sections; lower yourself back down as you exhale.
•Swan Stretch: Lie face down on a mat or the floor with arms close to body and hands at shoulders; legs can be together or apart; as you inhale, lift the upper body off the mat or floor, keeping hips in contact with mat or floor; keep spine straight at all times; exhale and lower body to mat or floor. Repeat three to five times.
•Camel Pose: Begin by kneeling with legs hip-distance apart; rest hands on your lower back and begin to lean backwards until your hands can rest on your feet; hold for 30 to 60 seconds.
•Pike Stretch: Sit on floor with back straight and legs straight out in front of you; lean forward and reach for your toes. You can do this standing up as well: standing straight, then bend over toward your toes. You do not need to touch your toes, just stretch downward.
•Mermaid Stretch: Sit straight on floor with right knee bent and left knee bent underneath your body; hold your left ankle with your left hand; raise your right arm/hand over your head and reach for the ceiling as you inhale; hold for 30 seconds; exhale as you lower it. Switch sides and repeat using the left arm.
Pictures of many of the stretches can be accessed at www.wikihow.com/Get-a-More-Flexible-Back