Stretching

Spine Safe Everday Stretches
Ensure you don't have any of the contraindications before beginning this stretching program
Best viewed on the computer, not the phone

* Contraindications *
Pain during or after any of the stretches
Active disc herniations
If you have been told not to flex or extend your neck or back
Vertebral Fracture
Current Heart Conditions
If you have Rheumatoid Arthritis (RA) don't extend your neck, keep it in neutral.
If you have Glaucoma, do not do the downward dog, even modified.

Do not perform these stretches without first ensuring they are right for you.
Call us at 603-528-4152 with any questions

1. Prayer / Mountain

Standing up tall with your feet shoulder width apart place the palms of your hands together at chest level. Take a deep breath in engaging your core and raise your arms overhead extending your elbows and keeping your head in neutral. Then slowly separate your hands lowering your arms back down to center.

Duration: Move through this motion slowly and controlled. Take a quick 2-3 second pause.

2. Downward Dog/ Modified Downward Dog

Begin with your hands and feet on the ground hinging at your hips. Keeping your core tight push through the palms of your hands and the heel of your foot. You should feel a stretch in the back of your legs.

Modification: bend your knees or further modify by using a chair to place your hands on

Duration: Hold for 20-30 seconds

3. Quad Stretch with Opposite Arm Reach

Free standing holding your ankle or with one leg up on a chair, lift your chest and raise your opposite arm to feel a stretch in the front of leg that is bent.

Modification: Bend knee over a chair

Duration: Hold this stretch for 20-30 seconds

4. Quadruped Rocking - Full/Partial Range of Motion

Begin by getting on your hands and knees on a stable surface. Rock, shifting your weight from your hands to your knees and allow your body to follow within its available range.

Modification: shorten the range of motion

Duration: Pause for 5-10 seconds at each end of the stretch

5. Hamstring Stretch

Laying on your back with one knee bent. using a stretching strap or a belt hook it around your foot and gently pull on the strap with your hands to feel a stretch in the back of the leg that is up.
Duration: Hold this position for 20-30 seconds

6. Butterfly Stretch

Begin laying on your back and bring the soles of your feet together. Let your hips open and knees drop to the ground.

Duration: Hold this position for 20-30 seconds.