1
The Rest Position
Rest on your back with knees bent & fingers interlaced behind your head.
Self care
Therapeutic Upper & Lower Back Stretches
A general daily routine to release the tension that builds up through ordinary, everyday movement.
Stretching is the key to fine-tune your muscles. This is a general stretch routine that emphasises stretching and relaxing the muscles most frequently used during normal day-to-day activities.
In the simple tasks of everyday living, we often use our body in strained or awkward ways, creating stress and tension. A kind of muscular rigor mortis sets in. If you can set aside a minimum of 10-15 minutes every day for stretching, you will offset this accumulated tension so you can use your body with greater ease.
Stretching should be done slowly without bouncing. Make sure you warm up or have a warm bath with magnesium salts or Epsom salts. Hold each stretch for a minimum of 30-90 seconds while increasing the tension slowly. Hold only stretch tension that is comfortable to you and stop if it feels too painful. Do each stretch 2-3 times.
The key to stretching is to be relaxed. Breathe deeply and slowly while concentrating on the area being stretched. Regular stretching retrains your muscles and ligaments to better flexibility and movement.
In most Eastern traditions like Yoga and Tai Chi the emphasis is on Awareness through Movement, Breath and Relaxation.
Lower Back Stretches
Hold each stretch for 30–90 seconds, breathe slowly, and repeat 2–3 times. Never bounce or push into pain.
2
Pull your knees one at a time to your chest.
3
Pull your knees one at a time diagonally towards your opposite shoulder.
4
Pull both legs to your chest with your head on the floor then curl your head towards your knees.
5
With one knee bent to 90 degrees, pull that leg with your opposite hand to the floor while turning your head towards your straight arm.
6
With one leg crossed over the other, pull down on the lower leg towards the floor.
7
With fingers interlaced behind the head, pull your shoulder blades together.
8
Relax with both knees bent and the soles of your feet together while gravity stretches the groin.
9
Sit cross legged and lean forwards until you feel a comfortable stretch. Hold and relax.
10
While sitting pull your knees and chin to your chest and then roll up and down your spine on a mat.
11
The Spinal Twist
Sit with one leg straight while crossing the other leg over. Pull across with the elbow of the opposite arm on the outside of the bent leg. Turn your head in the opposite direction to look over the shoulder of the straight arm resting behind you. Do both sides while gently breathing.
12
AB Curls
Curl up your upper body bringing your shoulder blades of the floor by about 30 degrees. Keep your chin close to your chest all the time while doing 5-15 curls at a medium speed.
13
The Squat
Squat down with feet comfortably apart and toes pointing out. Keep your knees outside your shoulders and directly above the big toes. To gain more balance try this stretch while leaning your back against a wall or while holding onto a stationary object with your hands.
14
While sitting lean forward to stretch and take the pressure off your lower back.
“You are as Young & Healthy as Your Spine is Strong & Flexible”
Cherry pick 4–6 stretches that you can do on a daily basis for 30 days.
Upper Back Stretches
Hold each stretch for 30–90 seconds, breathe slowly, and repeat 2–3 times. Never bounce or push into pain.
1
Heavenly Lift
While sitting or standing, interlace your fingers above your head. With your palms facing upwards, push your arms slightly back and up.
2
Shoulder Blade Pinch
Pull your shoulder blades together while lightly pushing back with your head to create tension in the upper back area.
3
With arms extended overhead and palms together stretch arms upwards and backwards.
4
With arms overhead, hold the elbow with the other hand and gently pull down behind your head.
5
Gently pull your elbow behind your head as you bend from your hips to the side. Do both sides.
6
Interlace your fingers in front of you while turning your palms outward as you extend your arms forward.
7
Gently pull your elbow across your chest towards the opposite shoulder.
8
Slowly turn your elbows inward while straightening your arms behind your back.
9
Lift your arms up behind you until you feel the stretch. Keep your chest out & chin in.
10
Lean your head sideways toward the opposite shoulder while pulling with your arm down and across.
11
Hold both sides of the door way with your hands at about shoulder level. Let your arms straighten as you lean forward. Hold your chest out and up while your chin is tucked in.
12
Place both hands shoulder width apart on a ledge and let your upper body drop down as you keep your knees slightly bent.
13
Child Pose
With legs bent under you, reach forward and pull back with straight arms while you press down with your palms and flatten your upper back. Do both or one arm at a time.
14
Forearm and wrist stretch
While on all fours, support yourself on your hands and knees. Lean back to stretch the front part of your forearms.
Dr. Chris Youakim B.S.c; M. Chiropractic
Wellness Chiropractor | Chiroflexion
0411 963 965 Unit 1 / 12 Campbell Crescent, Terrigal 2260
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