Everyone can benefit from stretching the soft tissue in the back,legs, glutes and around the spine. Clients with ongoing back pain may find it takes a week or more of stretching to help soften up and mobilize soft tissue.
- Knees to Chest Stretch
Lay on your back and place your hands behind knees and gently pull both knees to chest.
2. Single Knee to Chest
Similar to the previous stretch, lay on your back and this time bring one knee at a time to your chest and stretch.
While you are still on your back, press one knee over the other and place your hands behind your leg. This is a supine piriformis stretch. This exercise will help open up the low back. Repeat this exercise three times and hold for 10 seconds each.
These exercises should feel pain-free. Do not force the body into a difficult position. Moving slowly into the stretch so as not to tear any muscles and avoid bouncing. Try holding each stretch for 10 to 20 seconds to allow the muscles to loosen up and repeat 3-5 times. Perform these stretches on a regular basis or after completing your regular exercise routine.
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