After you have an injury and the proper time has passed for adequate tissue healing. Stretches should be done to allow for greater flexibility and range of motion. Always consult with a health care professional or chiropractor before starting a new exercise or rehabilitation program, especially when associated with low-back pain or trauma. The chiropractor can help develop an individualized program with proper instruction.
Stretches to save Your Back
Hamstring Stretch
Lie on your back with both legs straight. Extend one leg straight up in the air. Loop a towel over the arch of the lifted foot, and gently pull on the towel as you push against it with your foot until a stretch is felt in the back of the thigh. Hold 30 seconds. Relax. Repeat 3 times on each side.
Piriformis Stretch
The piriformis muscle runs through the buttock and can contribute to back and leg pain. To stretch this muscle, lie on the back and cross one leg over the other; gently pull the knee toward the chest until a stretch is felt in the buttock area. Hold 30 seconds. Relax. Repeat 3 times.
Back Stretch
Lie on your stomach. Use your arms to push your upper body off the floor. Hold for 10 seconds. Let your back relax and sag. Repeat 10 times.
Leg Raises
Lie on your stomach. Tighten the muscles in one leg and raise it from the floor. Hold your leg up for a count of 10 and return it to the floor. Do the same with the other leg. Repeat 5 times with each leg.
Stretching Tips
To get the maximum benefit from stretching, proper technique is essential. Here are some tips and things to keep in mind while stretching.
• Warm up your muscles before stretching by walking or doing other gentle movements for 10 to 15 minutes.
• Slowly increase your stretch as you feel your muscles relax. Don't bounce.
• Stretch slowly and gently only to the point of mild tension, not to the point of pain.
• Don’t hold your breath. Inhale deeply before each stretch and exhale during the stretch.
• As your flexibility increases, consider increasing the number of repetitions.
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Stretches to save Your Back
Hamstring Stretch
Lie on your back with both legs straight. Extend one leg straight up in the air. Loop a towel over the arch of the lifted foot, and gently pull on the towel as you push against it with your foot until a stretch is felt in the back of the thigh. Hold 30 seconds. Relax. Repeat 3 times on each side.
Piriformis Stretch
The piriformis muscle runs through the buttock and can contribute to back and leg pain. To stretch this muscle, lie on the back and cross one leg over the other; gently pull the knee toward the chest until a stretch is felt in the buttock area. Hold 30 seconds. Relax. Repeat 3 times.
Back Stretch
Lie on your stomach. Use your arms to push your upper body off the floor. Hold for 10 seconds. Let your back relax and sag. Repeat 10 times.
Leg Raises
Lie on your stomach. Tighten the muscles in one leg and raise it from the floor. Hold your leg up for a count of 10 and return it to the floor. Do the same with the other leg. Repeat 5 times with each leg.
Stretching Tips
To get the maximum benefit from stretching, proper technique is essential. Here are some tips and things to keep in mind while stretching.
• Warm up your muscles before stretching by walking or doing other gentle movements for 10 to 15 minutes.
• Slowly increase your stretch as you feel your muscles relax. Don't bounce.
• Stretch slowly and gently only to the point of mild tension, not to the point of pain.
• Don’t hold your breath. Inhale deeply before each stretch and exhale during the stretch.
• As your flexibility increases, consider increasing the number of repetitions.
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