Back Stretches

These stretches can either be done as a complete series or individually.  The aim of stretching is to relax the muscles so it should never be painful.

Each stretch should be held for 15 seconds and repeated twice.  Ideally you should stretch daily.

Back

  • Clasp elbows in front of your body at shoulder height, making big circles in front of you – push out and look down.  This will stretch your upper back.
  • Lie on your back and raise your legs with your knees bent and hands palms down at right angles to your body.  Move your legs over to one side of your body keeping your knees together and bent.  Repeat for the other side of your body.
  • Lie on your back with your arms at right angles to your body.  Raise a leg with your knee bent and let it drop over to the other side of your body.  Now repeat on the other side.
  • Kneel on all fours, then sit back with your buttocks on your heels and your head on the floor and your hands outstretched in front of you (child pose for those who know yoga).  This will stretch your entire spine.
  • Kneel on all fours, look down whilst arching your back upwards (like a cat) hold for 15 seconds, then slowly drop your back down and stretch your head up and hold for 15 seconds.
  • Lie on your back with your right knee up keeping your foot on the ground.  Place your left ankle on your right knee, letting your left knee drop outwards.  Clasp your hands below your right knee and pull towards your body, this will stretch out your gluteals.   Now repeat on the other side.
  • Lie on your stomach with your arms by your side and gently raise your head slightly.  If these feels comfortable then you can also raise your feet of the ground and raise your arms above your head in from of you.  This is very strengthening and especially good for people with straight backs.

 

 

 

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    References Basbaum A, Fields H.  (1978) Endogenous pain control mechanisms: review and hypothesis.  Ann Neurol 4: 451-2. Watson J (1982) Pain mechanisms: a review.  3. Endogenous pain mechanisms.  Australian Journal of Physiotherapy 27: 135-43

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    2. Quinn C, Chandler C, Moraska A. Massage Therapy and Frequency of Chronic Tension Headaches. Am J Public Health. 2002 October; 92(10): 1657–1661.