Doctor Approved Stretching & Exercises

Upper Trap Stretch

Begin by retracting your head back into a tucked chin position. Next, place one band behind your back and gently pull your head towards the opposite side with the help of your other arm.

Rhomboid & Middle Trap Stretch

Interlace your fingers and draw your hands forwards until a stretch is felt along your upper back.

Deep Anterior Neck Flexor Stretch

Place your hands overlapping on your breast bone. Next, tilt your head up and away from the affected side until a gentle stretch is felt along the front and side of your neck.

Levator Scapulae Stretch

Place your arm on the affected side behind your back and use your other hand to pull your head downward and towards the opposite side. You should be looking towards your opposite armpit. The stretch should be felt down the side of the neck and into the shoulder blade region.

Child’s Pose

Child’s pose is a simple yoga position that relieves lower back pain, gently stretches abdominal and back muscles, and provides relaxation in your day. Begin on all fours with your hands directly underneath your shoulders and knees under the hips. Slowly slide your hands forward, keeping your palms flat. The head and chest will drop down, and your hips will sit comfortably toward the heels. Hold this pose for 20 to 30 seconds, breathing deeply.

Back Extension

The back extension, also known as the sphinx pose, is a fantastic pose that alleviates back pain. To perform this pose:

Lie on your stomach with your forearms tucked along your chest.
Press into your forearms, raising the head, shoulders, and chest off the ground.
Keep your neck aligned with your spine, don’t extend your neck upward.
Press up until you feel a comfortable stretch in your back.
Breathe in this position, then slowly lower back down.

Supine Twist

A supine twist is a fantastic stretch that relieves back pain for those suffering from sciatica. Lay on the floor facing upward and keep the knees bent. Let your knees fall, with control, to one side while keeping your shoulders flat on the floor. Place the knees on a block or pillow if the opposite shoulder lifts off the ground. Hold this stretch for 20-30 seconds before switching.

Seated Forward Bend

Multiple muscles need to be stretched to relieve back pain. We know the abdominals and back muscles are essential to stretch, but so are your hamstrings! A seated forward bend helps stretch the hamstrings. To complete this exercise:

Sit on the floor with the legs straight out in front of you.
Gently bend forward at the hips, reaching toward the feet.
Slowly lower the belly close to the legs.
Hold this position for 20 to 30 seconds, or keep going slightly deeper on each exhale before slowly releasing and repeating the stretch.

Straddle Groin Stretch

Sit on the floor and make your legs into a V-shape. Next, crawl your fingers in front of you and, with a straight back, continue until the stretch feels good. You should feel this in your inner thighs.

Fire Hydrant Groin Stretch

Starting on all fours with your core engaged, lift your leg to the side.

Build up your strength, balance, and flexibility with these easy exercises you can do at home!

1. Stationary March with Arm Swing or Seated March

March in place, swinging your arms in a controlled manner. Make sure to pay attention to the muscles you are using. A modified warm-up is to do a march while sitting in a chair. This is our warm-up.

2. Sit to Stand

With your arms out, sit in your chair slowly, making sure to engage your abdominal muscles. Then stand up. We recommend doing two to three sets of ten. This exercise focuses on strengthening your body.

3. Standing Hip Extension

Using the back of your chair for support, lift your right ankle reaching behind you. Reach your leg as far as it can go with good posture and engaged back and core. You aren’t trying to kick the back of your head or attempt complex gymnastics moves; we’re just strengthening your hip and leg muscles.

4. Side Leg Raise

This flexibility exercise is similar to the last movement; however, you lift your leg to the side. Make sure your back and core are engaged, and you aren’t leaning your body when lifting, and use a chair or wall for support.

5. Single Leg Stand

For 30 seconds to a minute on each side, while standing, bend your knee at a 90-degree angle in front of you. Use a chair for support. This cool-down exercise activates your quadriceps and core.

6. Triceps Stretch

For 30 seconds to a minute on each side, lift your arm straight up and bend your elbow down, so you’re hand can pat your back. With the opposite hand, hold the elbow for a deep tricep stretch.

7. Standing Quadricep Stretch

Using a chair for support, stand and bend one knee, lifting your foot to your backside. Hold this stretch for a deep quadricep stretch from 30 seconds to a minute.

Full Plank

To complete a full plank, get in the position you would to do a push-up. With arms shoulder-width apart and toes firmly planted, lift your body and engage your core to keep yourself lifted. For a modified version, keep your knees on the ground.

Cat-Cow Pose

Fight lower back pain with these two classic yoga poses! The cat stretch and cow pose work together to relieve pain and accomplish good stretches. Start in the tabletop position, keeping the spine parallel to the ground. Arch your back like a cat, stretching the flexor muscles in the back. Hold this position for 5 to 10 seconds before relaxing and dropping your belly toward the floor. This position is the cow pose and extends the muscles of your back. Hold this position for 5 to 10 seconds and repeat. We recommend inhaling when you drop and exhaling when your arch your back.

Flutter Kicks

Flutter kicks build your abdominal muscles like none other. To do this exercise:
Lay on your back.
Lift your legs slightly off the ground, and lift your legs opposite the other.
If you are struggling to understand the movement, pretend you are swimming in a pool.

Table Top Bridge

Start lying on your back with your knees bent. With both arms on your sides, sit up and point your fingers opposite your toes. Using your core and lower back muscles, pretend someone is pulling your belly button up with a string. Congratulations, you are in a tabletop bridge! Complete this exercise for 30 seconds to a minute three times.

Repeat these exercises three times with two-minute rests between sets for the most from this core strengthening workout!

20 Knee-to-Elbows

20 Side-toSide Chops

10 Cross-Chops

20 High Knees

20 Twist Jumps

10 Side Leg Raises