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Texas Back Institute Announces 'Nine for Your Spine' for National Spine Health Day - October 16

eep hips on floor. Perform 10 repetitions

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.

5. Bridges

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

fitness level).

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
Copyright©2008 PR Newswire.
All rights reserved

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