Back Stretching Exercises
STRETCHING EXERCISES
Stretching exercises help loosen tight muscles.
Technique:
Stretch immediately after a game or workout. Stretch gently and
hold for 20 seconds without bouncing (unless otherwise
indicated).
Frequency:
Do 6-8 repetitions/stretch (unless otherwise indicated). Stretch at
least five days a week.
Precaution:
Discontinue an exercise if it is painful, even with a gentle stretch.
Low Back
Cat (mid back and low back)
Kneel on hands and knees.
Slowly arch back up toward ceiling.
Hold when you feel a stretch in mid
and lower back.
Knee-to-Chest
Lie on your back with your knees bent
and feet resting on the floor.
With your hands, pull one knee to your
chest, then the other knee until you
feel a gentle stretch in the low back.
Hold both knees for 20 counts, and
then put one leg down at a time.
Trunk Rotation
Lie on your back with knees bent and
feet on floor.
Slowly lower knees to one side until
you feel a stretch on that side, then
hold.
Repeat on the opposite side.
Side Bend
Sit or stand with your back straight.
Raise your arm and slowly bend your
body over to the opposite side until you
feel a stretch.
Abdominal
Lie on your stomach.
Slowly straighten your elbows
pushing your upper body off the floor
until you feel a stretch along your
stomach.
Gluteal muscles
Lie on your back with your legs
straight.
Pull one knee toward the opposite
shoulder until you feel a stretch along
your outer hip.
Figure Four (outer hip)
Lie on your back with one leg flexed up
at the hip and bent 90% at the knee.
Pull your knee and ankle together, up
and over toward the opposite shoulder.
Hold when you feel an outer hip
stretch.
Cross-Over (outer hip):
Lie on your back and cross one knee
over your other leg. With the opposite
hand, pull you knee up and over
toward the opposite shoulder, until
you feel an outer hip stretch.
Keep your foot flat on the ground.
Quadriceps Stretch (front thigh)
Stand with your back straight and knee
bent.
Place your foot on a table or chair; keep
the thigh pointing straight down.
Squeeze your behind together and shift
your hips forward slightly until you feel
a gentle stretch along the front of your
thigh.
Don't lean forward or twist your hips.
Kneeling Stretch (front hip)
Kneel on the knee of the leg that you
are going to stretch.
Squeeze your behind together and shift
your hips forward slightly until you feel
a stretch along the front of your thigh.
Don't lean forward or twist your hips.
Seated Hamstring Stretch (back
thigh)
Sit with one leg straight and the other
bent to your side.
Place your hands on the floor next to
your hips.
Slowly lean forward with your chest
until you feel a stretch along the back
of your thigh.
Caution: Stop if this causes back pain
or shooting pain down the back of your
leg.
Hamstring Stretch (back thigh).
Lie with one leg resting on the floor
and the other thigh flexed up toward
the ceiling.
Holding your thigh with your hands,
slowly straighten your knee until you
feel a gentle stretch along the back of
your thigh (hamstring).
Hold for two counts then relax. Do 1020 repetitions with leg/day
Upper Back and Neck
Priming the Pump Stretch
(back of shoulder)
Lie on your side with your upper arm
out 90% and elbow bent.
Grab your forearm with the opposite
hand.
Slowly push your forearm down until
you feel a gentle should stretch.
Hold for 2-3 seconds then relax.
Try 10-15 reps per day, especially after
sports or workouts.
Shoulder Blade
Raise one arm forward to shoulder
level and bend your elbow.
With the opposite hand, grab your
elbow and pull it across your chest
and rotate your upper body to the
same side until you feel a stretch in
the back of your shoulder.
Corner Stretch (pectoral muscles chest)
Stand in a corner with your arms on the
walls and one foot in front of the other.
Slowly bend your knee until you feel a
gentle stretch in your chest muscles,
then hold.
Do not rest your entire body weight on
your upper arms - this can stretch the
stabilizing structures of the shoulder.
Overhead Stretch
(lat muscles - mid back and back of
shoulder).
Bend over at the waist and rest your
arms on a table with thumbs up.
Slowly drop your head and body down
below your shoulders.
Hold when you feel a stretch behind
your shoulders and mid back.
Head Tilt Stretch (side neck)
Sit tall while holding onto a chair with
your hand.
Grab the top of your head with the
opposite hand.
Slowly pull your head over to the side
until you feel a gentle stretch.
Repeat on other side.
Armpit Stretch
(side neck, top of shoulder and upper
back)
Sit tall while holding onto a chair with
your hand.
Grab the top of your head with the
opposite hand.
Slowly pull your head over to the side
when you rotate your head down.
Hold when you feel a gentle stretch in
the neck.
Repeat on other side.
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