Back Stretching Exercises

Muscular strains are among our most common physical problems. Four out of five Americans will experience back pain, most commonly due to muscular strain, at some point in their lives. In fact, back strains are second only to headache as a disorder characterized by pain.

Regular stretching exercises can help prevent all types of muscular strains. In fact, weak muscles and improper posture are the causes of most episodes of muscular strains.

The following exercises can help you prevent muscle strains in the future, or help you recover from existing ones. However, you should not perform these exercises while you are experiencing severe pain. Check with your doctor before beginning any of these exercises.

For more information, call Dr. Brad Lee at 596-8090. Contact us


Double knee-to-chest stretch

  1. Lie down on back.
  2. Pull both knees in to chest until you feel a comfortable stretch in lower back.
  3. Keep the back relaxed Hold for 45 to 60 seconds.
  4. Release. Repeat 2 times.
  5. Do once per day.

Trunk flexion stretch

  1. On hands and knees, tuck in chin and arch back.
  2. Slowly sit back on heels, letting shoulders drop toward the floor
  3. Keep the back relaxed.
  4. Hold for 45 to 60 seconds.
  5. Release. Repeat 2 times.
  6. Do once per day.

Lower trunk rotation stretch

  1. Lie down on back.
  2. Pull both knees toward your chest and hold at 90 degrees.
  3. Lower your knees to the left side until it reaches the floor.
  4. Keep the back relaxed.
  5. Hold for 45 to 60 seconds.
  6. Release. Repeat 2 times on each side.
  7. Do once per day.

Mid-back rotation stretch

  1. Lie on stomach. Lift body so that only hands and feet touch floor.
  2. Reach to each side as far as possible, keeping chest as low to floor as possible.
  3. Hold for 45 to 60 seconds and release.
  4. Repeat 2 times on each side.
  5. Do once per day.

For more information, call Dr. Brad Lee at 596-8090. Contact us

Related topics:

Proper Auto Headrest Positioning

Back Support for Long Rides

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