Guide: Stretches for Flexibility
The neck, legs and back flexibility is instrumental to good spinal health.
Hold the stretch for 30 seconds
Perform the exercise 2-3 times per day
The muscles in the back of the legs, such as the calves, hamstrings, and piriformis, are often tight. The flexibility of these muscles is instrumental to good spinal health. Some stretches can be done standing, while others are safer lying down.
Calf Stretch
Leg Stretch – Calf
Stand with one foot in front and one foot in back
Place your hands on something secure, like a table or wall
Make sure the toes of the back foot are facing straight ahead, not turned out to the side
Keep the heel of the back foot touching the floor and the back knee straight
Lean forward slightly, allowing the front knee to bend. You should feel a stretch in the calf of the back leg
Hamstrings Stretch
Leg Stretch – Hamstrings with Knee Bent
Lie on your back
Bring one knee close to your chest, wrapping your hands around the back of the thigh
Keeping the thigh close to you, slowly straighten the knee a bit. You should feel a stretch in the back of the thigh
Piriformis Stretch
Leg Stretch – Piriformis
Lie on your back
Bend one leg, placing the foot flat on the table
Cross the opposite ankle over the knee
Lift the flat foot off the table, using your hands wrapped around the thigh of this leg to help you — you should feel a stretch in the buttock of the crossed leg
Lumbar Extension in Prone Prop
Lie on your stomach
Prop yourself up on your forearms, with your elbows directly beneath your shoulders
Let your arms support you, and let your back and stomach relax and sink towards the floor
Note: Do not maintain this position if you feel increased symptoms further down your buttock or leg
Lumbar Extension in Prone Press Up
If you tolerate the prone prop position described in the previous exercise and find that your back, buttock, or leg symptoms improve, you may want to try Prone Press-up. Please Note: Do not maintain this position if you feel increased symptoms further down your buttock or leg.
Lie on your stomach with your hands by your shoulders
Use your hands to press up until your elbows are straight
Let your arms support you, and let your back and stomach relax and sink towards the floor
If you cannot straighten your arms, start with your hands a bit further away from you instead of directly under your shoulders
Spinal Rotation Stretch
Having good spinal mobility is essential. Many patients find it helpful to reverse the flexed posture of the spine associated with sitting and bending. This exercise helps by relieving tension on the spine's disks in the lumbar region. Some individuals benefit from increasing rotation of the spine as well. Note: Starting with your knees bent more will move the stretch higher up your back.
Lie on your back with your knees bent, your feet flat, and your arms outstretched in a T position
Keeping the inside of your legs touching each other, let your knees gently fall out to the side — you should feel a stretch in your back
Learning proper neutral spinal alignment is important. A neutral spinal alignment is somewhere between the extremes of your available motion and the least strain on your spinal structures. This position should be comfortable and pain-free.
Neutral Spine
Sit at the very front of your chair, with your feet resting flat on the floor. Notice the contact that your pelvis makes with the seat — you may feel two bones on either side of your buttocks where most of the weight is distributed
Slowly slump, letting your back round and your pelvis rock back towards your tail
Now, slowly arch your back, sticking out your tummy
Continue moving back and forth slowly between a slump and an arch, feeling the full range of your lower spinal mobility
As you move between these ends of your range of motion, begin to make each movement a little smaller
By making the movement smaller each time you do it, eventually, you will come to a stop
This is your neutral spine position — in this position, you should feel the weight of your body resting comfortably on your seat bones and minimal to no pain in your back
Lumbar stabilization exercises are designed to teach you how to build a dynamic corset, using your trunk muscles to support your spine in neutral alignment even while you are moving.
Marching
Lie on your back with your knees bent and your feet flat
Find your neutral spine. Instructions for finding neutral spine are in the description above
Engage your abdominal muscles by 1) pulling up the muscles of the pelvic floor (these are the muscles that stop the flow of pee when you are urinating), 2) drawing in your navel and lower abdomen, and 3) bracing your abdomen gently, as if preparing to protect yourself from a punch in the tummy
Slowly lift one foot off the table into the air — keep your pelvis and back stable and your breath moving easily
Replace the foot on the table, and repeat on the other side
Bridging
Lie on your back with your knees bent and your feet flat
Find your neutral spine. Instructions for finding neutral spine is in the description above
Engage your abdominal muscles and tighten your buttocks
Slowly lift your pelvis off the table
Lower your pelvis and return to the starting position
Bridging with Leg Lift
Lie on your back with your knees bent and your feet flat
Find your neutral spine
Engage your abdominal muscles and tighten your buttocks
Slowly lift your pelvis off the table
Keeping your pelvis level, lift one foot a few inches off the table. Do not let your hip drop towards the table
Replace your foot and repeat on the other side, lifting and replacing your foot
Lower your pelvis and return to the starting position
Some exercises for those who work at a desk all day
The levator scapulae and upper trapezius muscles are often tight in people whose work involves long hours on the computer or telephone — you can stretch these muscles and help alleviate tension while sitting at your workstation
Spending time sitting in a slouched posture causes some of the muscles in the front of the neck to become weak and some of the muscles in the back of the neck to become tight
This exercise can be performed either lying on your back or sitting up
Start with a 10-second hold and work your way up to 10 repetitions
Tuck the chin in towards the throat while keeping the jaw relaxed can help improve muscle balance in the neck