Butterfly Stretch / Internal Rotator Stretch
Duration :1 Minute
Instructions:
- Lie supine, holding your feet together.
- Allow the weight of your knees to fall apart from one another.
- You should feel the stretch in your groin and hips.
- Hold the position for a minimum of 10 seconds; stop if you feel pain or dizziness.
- Repeat a minimum of 3 times, up to 10 times, every day.
STRETCHING OCCURS OVER TIME. DOING ONE STRETCH ONCE A MONTH WON’T DO THE JOB!
External Rotator Stretch, II
Duration :2 Minutes
Instructions:
- Begin in a supine position.
- Cross the leg of the hip you wish to stretch over top of the other.
- Reach up around the “under” leg, and pull towards your chest. (In the picture the model is stretching her left side)
- You should feel the stretch in the center of your “cheek”.
- Hold the position for a minimum of 10 seconds, more reasonably 20; stop if you feel pain or dizziness.
- Repeat a minimum of 3 times, up to 10 times, every day.
STRETCHING OCCURS OVER TIME. DOING ONE STRETCH ONCE A MONTH WON’T DO THE JOB!
Basic Hamstring Stretch
Duration :1-3 Minutes
Instructions:
- This is one of the most important stretches we teach. Begin by placing your heel on an object approximately 18” high, and stand as erectly as possible.
- Extend your low back, tilting your pelvis forward, and bend forward from the hips, maintaining the curve of your low back.
- If you are experiencing low back pain, support your back by placing your hands on your leg for support.
- For added emphasis, tilt your toes back toward you. You should feel the stretch in the back of your leg.
- Hold for 10-15 seconds.
- Repeat often, 8-10 times, every day.
Foam Roller Stretch
Duration :1-3 Minutes
Instructions:
- Begin by lying your upper back on the roller, fingers interlaced behind your head.
- Lift your pelvis slightly off the floor, and walk your body up the roller to approximately the “bra strap” level. (see the picture) You should feel the stretch in the center of your back.
- To control the depth of the stretch, use your arms to either lift for less (image 2) or lower for more (image 3).
- Repeat often, every day.
Cat and Cow Exercise
Duration : 2-3 Minutes
Instructions:
This is a great exercise for patients who suffer from lumbar disc injuries… it helps most in the morning, when the discs have the most water in them.
- Get on all fours, knees behind the hips.
- Allow your belly to drop out to the floor, and look up to the ceiling. This is EXTENSION, something (almost) every lumbar disc loves.
- Hold this position for 30 to 40 seconds. Breathe using your belly during this time.
- Then, begin to arch your back.
- Hold this position for only one to two seconds.
- Repeat this for 2-3 minutes.
- For acute disc pain, performing a variation of this in the shower, with hot water on the low back, is also acceptable.
- With a lumbar disc injury, avoid bending and rotating at all costs!
Remember, the downward motion Picture (#2)is the important one. Focus on relaxing into this position most.
Ball and Foam Roller Pec Stretch
Duration :1 Minute
Instructions:
ROLLER:
- Begin by lying longitudinally on the roller.
- Allow your arms to fall away from your body.
- Hold this position for 30 seconds.
BALL:
- Sitting on the ball, walk your feet forward, lying back on the ball as you do.
- Allow your arms to fall by the side, hold this position.
- Repeat often, every day.
STRETCHING TAKES TIME. DOING AN EXERCISE ONCE A MONTH DOES NOT WORK!
Scalene Stretches
Duration :1 Minute
Instructions:
- There are 3 scalene muscles in the neck; the most common stretches we recommend are the middle and anterior for stretching, NOT the posterior.
- Sit as straight as possible, and place the hand of the side to be stretched under that buttock.
- For the middle muscle, pull your head away from the hand you are sitting on for 10 seconds.
- For the anterior stretch, put the hand behind you, and turn the head away from it.
- Then tilt your head back. (Stop if you feel any signs of dizziness or feel like you are about to faint!! )
- If the doctor gave you posterior scalene stretches, put on deodorant, sit on your hand again, and pull your head forward and into your armpit.
- hold all stretches a minimum of 10 seconds.
"Potato Chips" / McKenzie / "Seal on the Beach" Exercises
Duration :1 Minute
Instructions:
- Lie on your stomach, arms above your head.
- Extend your alternate arm and leg, holding at the top for two to three seconds.
- Then, slowly lower both arm and leg.
- For more difficulty. Raise both arms and legs at the same time, holding for two to three seconds, as well.
- Repeat a minimum of 10 times, working up to 30 as your strength level increases.
Pigeon Pose Stretch / External Rotator Stretch
Duration :2 Minutes
Instructions:
- Begin in a quadruped position.
- Bringing the leg of the hip you wish to stretch over top of the other, begin to follow your foot behind you, allowing your pelvis to go lower to the floor. (In the picture the model is stretching her right side)
- Keep your pelvis low and flat. You should feel the stretch in the center of your “cheek”.
- Hold the position for a minimum of 10 seconds, more reasonably 20; stop if you feel pain or dizziness.
- Repeat a minimum of 3 times, up to 10 times, every day.
STRETCHING OCCURS OVER TIME. DOING ONE STRETCH ONCE A MONTH WON’T DO THE JOB!
Middle Scalene Stretch
Duration :1 Minute
Instructions:
- Sitting erectly, sit on the hand of the side you desire to stretch.
- Reach over your head, and pull gently, in a rainbow like fashion, away from the hand you are sitting on. This stretch is especially important for patients with Thoracic Outlet Syndrome, and should be done in conjunction with the Anterior Scalene Stretch, also accessible through our website.
- Hold the position for a minimum of 10 seconds; stop if you feel pain or dizziness.
STRETCHING OCCURS OVER TIME. DOING ONE STRETCH ONCE A MONTH WON’T DO THE JOB!
