by back4life | Jul 24, 2019 | Blog, Stretches
Come to plank Bring left foot up and around and to the outside of your left hand Hold this stretch for 5-10 seconds, then bring left foot back into plank position Repeat the same movement on the right side. Perform 10 reps on each leg...
by back4life | Jun 19, 2019 | Blog, Stretches
Place feet hip-width apart—sit or stand Bring right hand above your head, bend elbow and bring your right palm to touch your back Stretch left arm to the side, bend elbow and bring hand behind your back moving the left fingertips to meet the right then clasping the...
by back4life | Mar 20, 2019 | Blog, Stretches
Place one foot up on a low surface about knee high with your hands on the thigh. Keep the knee of this leg straight with the toes pointing forward. Bend forward from the hips—not the waist. Keep your lower back flat by bringing your chest towards your knee rather than...
by back4life | Feb 20, 2019 | Blog, Stretches
Stretch your arms in front of you and place both hands on a sturdy object. Stand with feet comfortably apart with toes pointing towards the wall. Put one leg back about 12 inches from the other, keeping the knee straight and your foot flat on the ground. Bend the knee...
by back4life | Jan 23, 2019 | Blog, Stretches
Lie on the floor with your knees bent and feet flat on the floor. Squeeze your glutes and then push your hips up until there is a straight line through knee and hip to upper body and shoulders remain on the floor. Hold for 1 minute
by back4life | Dec 19, 2018 | Blog, Stretches
Sit, stand or lie on you back with arms at your sides Side bend- (laterally flex) the head to one side and tip the ear to the opposite shoulder in a pain free range of movement With the opposite hand, slowly begin shrugging (lifting the shoulder towards the ear) and...
