The exercises are intended only as suggestions. Be sure to talk to your doctor before starting any new exercise or stretching program to make sure there are no restrictions in the type of exercise you should do. If you have any back, neck, bone, or joint problems, consult your doctor before beginning a stretching program.
These exercises work best on the floor or other very firm, stable surface. Most mattresses are too soft.
1. Lie down on your back with your legs straight. Bend one leg and use both arms to pull your knee up to your chest as far as it will go. Hold for 5 seconds and release. Repeat for a total of 10 times (fig.1). Switch legs (fig.2). Then pull both legs up to your chest simultaneously and hold for 10 seconds (fig.3).
| fig.1 Click to see larger image. |
| fig.2 Click to see larger image. |
| fig.3 Click to see larger image. |
2. Lie on your back with your legs straight. Swing your left leg over your right to gently twist your low back, keeping your shoulders flat on the floor. Allow the right leg to turn out slightly. Hold for 10 seconds and release (fig.4). Repeat on the opposite side.
| fig.4 Click to see larger image. |
3. Sit on the floor with your legs extended straight out in front of you, with your back tall. For some people, this is a difficult exercise; if you need help, prop yourself up with a pillow under your buttocks. Keeping your back straight, slowly lean forward as far as you can over your legs. (Instead of trying to push your head down toward your knees, think of trying to fold your belly over your thighs. Hold for 30 seconds (fig.5).
| fig.5 Click to see larger image. |
4. Lie down on your stomach with your arms extended straight in front of you. Prop your chin up slightly on the floor. Lift your left leg and your right arm straight off the floor as high as you can go. Hold for 10 seconds (fig.6). Perform the exercise on the other side, lifting the right leg and left arm. Repeat this set for a total of 10 reps.
| fig.6 Click to see larger image. |
5. Do partial sit-ups. Lie down with your knees bent and the small of your low back pressed firmly into the floor. Lace your hands behind your neck and keep your elbows straight out as you use your abdominal muscles to lift yourself several inches off the floor (fig.7). (do not go all the way up.) Do as many as you can, building up to 20 reps.
| fig.7 Click to see larger image. |
6. This set of yoga poses is called Cat and Camel. Get down on all fours. Slowly round your back and tuck your head down (fig.8), then lower yourself so that your back and neck are in a neutral position. Then slowly arch your back, bringing your head slightly upward (fig.9). Return to a neutral position. Repeat for a total of 10 times.
| fig.8 Click to see larger image. | fig.9 Click to see larger image. |
7. Lie on your back Bring your straight left leg up as far as it will comfortably stretch. Place a belt, strap, or folded towel over your heel and hold the ends in your hands. Use these ends to pull the leg, which is still straight, closer toward your body (fig.10). Don’t jerk the leg forward; just pull smoothly and gently until you feel the stretch. Hold for 5 seconds. Repeat with the right leg. Do a total of 10 reps on both sides.
| fig.10 Click to see larger image. |
8. Downward-Facing Dog (under “Wrists”) will stretch the low back (fig.11).
| fig.11 Click to see larger image. |
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