Chin Tuck Stretch

Chin Tuck Stretch

This gentle stretch can help alleviate the aches associated with tight muscles around the neck and upper back. This can be done first thing in the morning, as well as during breaks at work to help minimise tightness and decrease the potential of tension related...
Back Flexion Stretch

Back Flexion Stretch

Many back pain patients know the feeling of tension in the back, especially first thing in the morning. This Back Stretch can help bring back some suppleness and increase mobility, decreasing back pain and discomfort. While lying on one’s back, pull both knees...
Lower Back Stretch

Lower Back Stretch

Lie down on the ground. Close your eyes and breathe deeply as you bend your knees and plant your feet on the ground, hip-width apart. Drop your knees to the left as you gently turn your head to the right. Hold for two minutes. Then drop your knees to the right, and...
Shoulder Circles

Shoulder Circles

  While seated or standing, rotate your shoulders backward and down in the largest circle you can make. This opens the chest, counteracting the rounded shoulders that are common among pregnant women.
Spine Stretch

Spine Stretch

  Sit on the floor with your feet wider than your hips, nod your head forward and begin to bend forward by hinging at the hips. Breathe normally. As you go down, draw your chin into your neck. Your hands should not reach past your toes, you’re not aiming to lie...
ITB Stretch

ITB Stretch

Stretching the ITB is slightly different from stretching other muscles, as the ITB is a thick, fibrous band rather than an elastic muscle. Stand upright and cross your right leg behind your left. Lean slightly forwards and to your left side until you feel a stretch on...