Spinals Stretches

Waist Twist Stretch: Sit straddling a flat or abdominal bench with one leg on each side of the bench. Sit upright with shoulders perpendicular to the bench.

Turn the shoulders clock-wise, while maintaining upright posture. Grasp the right leg with the left hand and the left side of the bench behind with the right hand to assist the stretch. Attain a feeling of stretch in the waist or back and maintain that position for 20 seconds. Turn counter-clockwise and grasp the left leg with the right hand and the right side of the bench behind with the left hand to assist the stretch. Attain a feeling of stretch in the waist or back and maintain that position for 20 seconds. Perform each stretch at least twice for each side.

Hands And Knees Back Arch: Get on the floor on hands and knees with the weight equally distributed between all four limbs. The hands should be on the floor directly below the knees and the head should be neither hyper-extended nor hanging below the level of the shoulders. Arch the back (spinal hyperextension) until a stretch is felt in the mid-back. Maintain that position for 20 seconds. Perform this stretch at least twice.

Cat Stretch: Starting on the floor, on hands and knees, distribute the weight equally between all four limbs.

The hands should be on the floor directly below the shoulders, the knees should be 12 inches apart and the head should be neither hyper-extended nor hanging below the level of the shoulders.

Round the back (spinal flexion) until a stretch is felt in the mid-back. Maintain that position for 20 seconds. Perform this stretch at least twice.

Upper Body Stretches: Pick one of the first two stretches and both of the other two stretches.