BASIC BACK STRETCHES
1. LYING KNEE HUGS
Gentle pull single knee up to chest and rock for 30 second. Do a couple of times per day, especially in the morning. If very acute pain, build up tolerance gradually.
2. GLUTE STRETCHES
Cross your leg over your opposite ankle and pull knee towards your chest slowly until mild stretch is felt in the buttock and hold for 15 seconds. Repeat x 3. Couple of time per day.
3. SEATED SPINAL ROTATION STRETCHES
Maintaining good flexibility throughout the spine is again a very good preventative measure to resist against occurring problems. To perform, sit straight on and look to rotate the body over to the side, aiming to stretch the middle and lower spine (with associated muscles). This stretch can be reinforced by putting your arm the opposite side. Hold for 3 seconds each side and repeat a few times per day.
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