Back Stretches

Back Stretches

Target Muscle Group Description & Cues Start Position Finish Position
 Back Muscles
Erector Spinae
Mulifidi
 Forward Roll Stretch
1st Position
-Start in a seated position with your legs straight out infront of you.
-If you have tight hamstrings, bend your knees slightly so the focus of the stretch is on your back, not your hamstrings.
-Bring your hands together infront of you, palms together and fingers touching the ground.
 
2nd Position
-Tuck your chin in and take a deep breath
 
3rd Position
-As you exhale roll forward until you feel a GENTLE stretch in the upper back. Hold here and take another deep breath to expand your ribcage and deepen the stretch.
 
-As you exhale continue to roll forward until you feel a GENTLE stretch in your mid-back. Hold here and take another deep breath to expand your ribcage and deepen the stretch.
 
Finish Position
-As you exhale continue to roll forward until you feel a GENTLE stretch in your lower back. Hold here and take another deep breath to expand your ribcage and deepen the stretch.
 
-Slowly roll back up to the start position.
1st Position
 
2nd Position
3rd Position
 
Finish Position
 Lats & Rib Cage & Back
Lats,
Teres Major & Minor,
Lower Traps,
Quadratus Lumborum
 Modified Childs Pose
 
-Start seated on your knees with your arms stretched out infront of you and your hands on the floor.
-If you are flexible enough, let your forhead rest on the floor to let your neck relax
-Hold this position for 30 sec to 1 minute
 
-Walk your hands over to one side, keeping your hips stationary.
-This will deepen the stretch on one side. Take a deep breath to exand the stretch into the rib cage.
 
-Hold for 30 sec - 1 minute, repeat on opposite side
   
 Lats & Lower Back
Quadratus Lumborum,
Lats
 
Mermaid Stretch
 
-Start in a seated position with your legs to one side.
-Sit up tall
-Lean your torso toward your feet until you feel a GENTLE stretch in your lower back on the opposite side
-You can add your arm over your head to bring the stretch into your lats and rib cage as well.
 
-Hold for 30 sec - 1 minute, repeat on opposite side
   

 

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