February 3, 2017

Stretch Your Back!

If you do yoga you will be very familiar with this pose.  The child’s pose gives a great stretch for anyone who suffers from lower back pain and/or discomfort.

If you have knee problems this stretch might not be for you, talk to your therapist and they will be able to show you an alternative.

  1. Start in a kneeling position
  2. Bring your butt towards your heels
  3. Then bring the upper body down with arms extended
  4. Place your arms and forehead on the ground
  5. Hold for 30 seconds, relax and repeat

Release that tension, open up your chest and breathe easier

If you spend a lot of time at a computer, or do a lot of driving, your chest might become contracted and tight.  This stretch is aimed at the pectoral muscle of the chest.

There are 2 pectoral muscles, major and a minor.

  1. Start by placing your hands on the door frame
  2. Then step through the door
  3. You will feel a stretch through the front of the chest
  4. Relax and move your hands up or down.
  5. Repeat
  6. Hold each position for 30 seconds

You can vary the stretch by placing your hands higher or lower on the door frame.  Try placing your hands high up to start, stretch and hold, then bring them lower, stretch and hold.

Woman stretch

Maybe try the steps above before you attempt this one…

Try and stretch every morning and every night.  If you can work it into your routine, your body will thank you for it.  Don’t forget to breathe!

Piriformis stretch

Piriformis is a small muscle that sits deep in the buttocks, behind the gluteus maximus.  It’s job is to rotate the hip externally and stabilise the hip. It can become very tight when you’re driving, or anytime you’re sitting with your leg pointed out.  Again, if you’re spending a lot of time sitting and you’re not balanced correctly, this may be a stretch you want to work into your routine.

  1. Start by laying on your back and putting one leg on the wall (making sure the knee is at a 90 degree angle)
  2. Put the opposite foot on the knee
  3. Push this leg up and towards the wall
  4. You should feel a stretch deep in the butt and lateral hip
  5. Hold for 30 seconds and then swap sides