It’s almost spring and that means we will be spring cleaning and moving things about. If your back starts giving you trouble, try some of these back-stretching exercises from our physical therapist, Jen Fox, to help you stay feeling like a spring chicken! If done on a consistent basis, these four stretches can help to alleviate minor back pain. Don’t have a mat, no worries! Find a carpeted area and get to work.
EXERCISE 1 | DOUBLE KNEE TO CHEST STRETCH
While Lying on your back, hold your knees and gently pull them up towards your chest. Do this exercise twice a day, ten reps at a time. Hold it for three seconds each time.
EXERCISE 2 | Cat & Camel
While on your hands and knees in a crawl position, raise up your back and arch it towards the ceiling. Next return to a lowered position and arch your back the opposite direction. Repeat ten times for two seconds each, twice a day.
EXERCISE 3 | LOWER TRUNK ROTATIONS
Lying on your back with your knees bent, gently move your knees side-to-side. Repeat this exercise twice a day, for ten repetitions each and hold it for three seconds at a time.
EXERCISE 4 | DOUBLE KNEE TO CHEST STRETCH
While Lying on your back, hold your knees and gently pull them up towards your chest. Do exercise five times, holding five seconds at a time, twice a day.