Back Stretches

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Back Stretches Dr. Michael P. Gillespie

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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. - PowerPoint PPT Presentation

Transcript of Back Stretches

Page 1: Back Stretches

Back StretchesDr. Michael P. Gillespie

Page 2: Back Stretches

Listen To Your BodyWhen 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.

Page 3: Back Stretches

Groin Stretch Relax

Breathe

Both knees bent

Soles of feet together

Hold for 30 seconds

Gravity does the stretch

Page 4: Back Stretches

Groin Stretch (Rocking) Relax

Breathe

Gently rock your legs as one unit

Rock back and forth approximately 10-12 times

No greater than 1 inch in either direction

Initiate movements from the top of the hips

Page 5: Back Stretches

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 10-20 seconds

Page 6: Back Stretches

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

Page 7: Back Stretches

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

Page 8: Back Stretches

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

Page 9: Back Stretches

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

Page 10: Back Stretches

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

Page 11: Back Stretches

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

Page 12: Back Stretches

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

Page 13: Back Stretches

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

Page 14: Back Stretches

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

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Elongation Stretch Relax

Breathe

Extend arms overhead and straighten out legs

Reach as far as you comfortably can

Stretch for 5 seconds

relax

Page 16: Back Stretches

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

Page 17: Back Stretches

Elongation Stretch With Abdominal Hollowing

Relax

Breathe

Pull in with the abdominal muscles as you stretch

Perform the elongation stretches 3 times

Page 18: Back Stretches

Knee To Chest Stretch Relax

Breathe

Pull your right leg to your chest with your hands behind your knee

Hold for 10-30 seconds

Repeat opposite side

Keep low back flat

If possible, keep head on mat

Page 19: Back Stretches

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 10-20 seconds

Repeat opposite side

Page 20: Back Stretches

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 10-20 seconds

Repeat opposite

Page 21: Back Stretches

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

Page 22: Back Stretches

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

Page 23: Back Stretches

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 15-20 seconds b/l

Page 24: Back Stretches

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 15-20 seconds b/l

Keep shoulders flat

Page 25: Back Stretches

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

Page 26: Back Stretches

Side Lying Relax

Breathe

Lie on your side with your legs curled up and your head resting in your hands.

Page 27: Back Stretches