Strengthening the muscles of the body should only be done in tandem with a rigorous stretching routine. For people who are serious about improving the condition of their back, regular stretching is a must. Here are some simple stretches that promise to lengthen muscle fibers, increase circulation and inoculate you against muscle strain and other injury.
The simple twist
- Lay supine with knees bent.
- Let knees slowly fall to one side, keeping the rest of the body straight
- Hold 10-30 seconds and repeat 3 times each side.
- This is NOT a good stretch for people with herniated discs or other disc problems.
Hip flexor stretch
- Lay on the bottom of a bed
- Bring one knee up and grab it while the other leg hangs down over the bed.
- Hold 10 seconds, repeat with each leg 3 times.
- Stretch should be felt most keenly in the groin and hip region.
Knee to chest
- Lay supine with knees bent. Bring 1 knee to chest and pull it with your hands, holding for 10 seconds.
- Repeat stretch 3 times for each leg.
These stretches are most effective after other exercises because your muscles are supple and receptive. DO NOT perform any movements that make your pain worse. Calling our office in Fremont is the best way for you to get on board with an exercise and stretching routine that will address your specific condition. Give our office a call at to start letting go of your pain for good.
Dr. Francis Scorca, D.C.