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 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 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 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 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 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 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 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.