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Chiroflexion Blog

We Aim To Detect, Correct and Prevent Spinal Conditions.

Therapeutic Upper and Lower Back Stretches

Stretches For-Upper-Middle-and-Lower-Back-Pain-Relief

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 Epson 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 (see chart below)

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NECK AND UPPER BACK STRETCHES (see chart below)

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Dr. Chris Youakim B.S.c; M. Chiropractic
Wellness Chiropractor | Chiroflexion
Ph: 0411963965
Address: Unit 1 / 12 Campbell Crescent, Terrigal 2260