with no hold.
3. Pretzel stretch
Lie on your back with knees bent; place opposite ankle on opposite
knee. Reach and pull bottom thigh up toward the chest until you have
a mild to moderate stretch. Perform two or three stretches on each
leg, holding each stretch for 30 seconds.
4. Prone leg raises
Lie on stomach with head and neck in comfortable position (such as
forehead on rolled towel). Slowly lift leg from hip as high as
comfortable and without rotating hip off floor. Alternate legs for
five to 15 reps (depending on your fitness level), and perform
one to two sets.
Lie on your back with knees bent and feet spread shoulder-width
apart. Slowly lift hips off floor until thighs and trunk are in
straight alignment, then slowly return to beginning position.
Perform five to 15 reps in one to two sets (depending on your
6. Chin tucks
Sit as upright as possible. Slowly tuck the chin by pulling your
head straight back over the shoulders without tilting head down or
up. Perform 10 reps without hold.
7. Neck stretches (side bend and rotation)
Tilt head slowly to the side, with your ear directly over your
shoulder. Hold 30 seconds, then relax and proceed to other side for
one to two reps on each side. Next, turn head (as if turning head
side to side as if to say "no"). Hold chin inline with shoulder 30
seconds with one to two reps each side.
8. Shoulder rolls
Roll shoulders backward in a circle for 30 seconds. Start with
little circles, and progressively make them bigger.
9. Scapular squeeze or rows
Stand as upright as possible, with elbows bent and arms relaxe
|SOURCE Texas Back Institute|
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