Online Shopping Online Shop Scoliosis Nutty

Stretches

Without activity, an injured or painful back will experience progressive stiffness. Therefore, it is necessary to continually push the range of motion as far as can be tolerated (in a controlled manner) for meaningful and sustained back pain relief. Stretching exercises should focus on achieving flexibility and elasticity in the disc, muscles, ligaments, and tendons.

Tightness in the Psoas Major muscle, which runs along the lower spine, is often a cause of back pain in patients who tend to have difficulty standing for extended periods or kneeling. The Psoas Major stretch is an easy, everyday exercise done in a half kneeling position.

Hamstring stretching is also important, as hamstring tightness limits motion in the pelvis and can increase stress across the low back. There is a wide variety of ways to do hamstring stretching exercises--see Hamstring stretching exercises for sciatica in the files section for specific hamstring exercise guidelines.

Activities like Yoga incorporate both stretching and relaxation, which reduces tension in stress-carrying muscles. Yoga requires that the individual hold gentle poses anywhere from 10 to 60 seconds. Within the pose, certain muscles flex, while others stretch, promoting relaxation and flexibility in muscles and joints.

Chest Stretch
Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent
Hold you arms out to the side parallel with the ground and the palms of the hand facing forward
Stretch the arms back as far as possible
You should feel the stretch across your chest

Biceps Stretch
Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent
Hold you arms out to the side parallel with the ground and the palms of the hand facing forward
Rotate the hands so the palms face to the rear
Stretch the arms back as far as possible
You should feel the stretch across your chest and in the biceps

Upper Back Stretch
Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent
Interlock your fingers and push your hands as far away from your chest as possible, allowing your upper back to relax
You should feel the stretch between your shoulder blades

Shoulder Stretch
Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent
Place your right arm, parallel with the ground across the front of your chest
Bend the left arm up and use the left forearm to ease the right arm closer to you chest
You will feel the stretch in the shoulder
Repeat with the other arm

Shoulder & Triceps Stretch
Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent
Place both hands above your head and then slide both of your hands down the middle of your spine
You will feel the stretch in the shoulders and the triceps

Hamstring Stretch
Sit on the ground with both legs straight out in front of you
Bend the left leg and place the sole of the left foot alongside the knee of the right leg
Allow the left leg to lie relaxed on the ground
Bend forward keeping the back straight
You will feel the stretch in the hamstring of the right leg
Repeat with the other leg

Calf Stretch
Stand tall with one leg in front of the other, hands flat and at shoulder height against a wall
Ease your back leg further away from the wall, keeping it straight and press the heel firmly into the floor
Keep your hips facing the wall and the rear leg and spine in a straight line
You will feel the stretch in the calf of the rear leg
Repeat with the other leg

Hip & Thigh Stretch
Stand tall with you feet approximately two shoulder widths apart
Turn the feet and face to the right
Bend the right leg so that the right thigh is parallel with the ground and the right lower leg is vertical
Gradually lower the body
Keep you back straight and use the arms to balance
You will feel the stretch along the front of the left thigh and along the hamstrings of the right leg
Repeat by turning and facing to the left

Adductor Stretch
Stand tall with you feet approximately two shoulder widths apart
Bend the right leg and lower the body
Keep you back straight and use the arms to balance
You will feel the stretch in the left leg adductor
Repeat with the left leg

Groin Stretch
Sit with tall posture
Ease both of your feet up towards your body and place the soles of your feet together, allowing your knees to come up and out to the side
Resting your hands on your lower legs or ankles and ease both knees towards the ground
You will feel the stretch along the inside of your thighs and groin

Front of Trunk Stretch
Lie face down on the floor, fully outstretched
Bring your hands to the sides of your shoulders and ease your chest off the floor, keeping your hips firmly pressed into the ground
You will feel the stretch in the front of the trunk

Iliotibial Stretch
Sitting tall with legs stretched out in front of you
Bend the right knee and place the right foot on the ground to the left side of the left knee
Turn your shoulders so that you are facing to the right
Using your left arm against your right knee to help ease you further round
Use your right arm on the floor for support
You will feel the stretch along the length of the spine and in the muscles around the right hip

Quadriceps Stretch
Lie face down on the floor, resting your fore-head on your right hand
Press your hips firmly into the floor and bring your left foot up towards your buttocks
Take hold of the left foot with the left hand and ease the foot closer to you buttocks
Repeat with the right leg
You will feel the stretch along the front of the thigh