BACK & LOWER EXTREMITY STRETCHING EXERCISES

General Guidelines:

·          Stretches are always done slow and controlled, do not bounce.

·          Stretches are slightly uncomfortable but tolerable.

·          Unless otherwise specified, hold each stretch at least 15-20 seconds and repeat each stretch 3 times; 1-2 times daily.

·          Stretches done will improve mobility and prepare tissues for more aggressive exercise.

Single Knee to Chest Stretch

Double Knee to Chest Stretch

With hand behind knee, pull one knee in to chest until a comfortable stretch is felt in the lower back and buttocks.  Repeat with opposite knee.

With hands behind knees, pull both knees in to chest until a comfortable stretch is felt in lower back. Keep back relaxed.

_____ Seconds to hold.

_____ Repetitions - times on each side.

_____ Sessions per day.

_____ Seconds to hold.

_____ Repetitions

_____ Sessions per day.

Copyright VHI 1990R

Copyright VHI 1990R

Lumbar Rotation in Sitting

Lower Trunk Rotation Stretch

Gently rotate trunk side to side in a small, pain-free range of motion.

Keeping back flat and feet together, rotate knees to one side

_____ Repetitions per set.

_____ Sets per session

_____ Sessions per day

_____ Seconds to hold.

_____ Repetitions - times on each side.

_____ Sessions per day.

Copyright VHI 1992

Copyright VHI 1990

PHYSICIANS NECK & BACK CLINIC, L.L.C.  8451 East Point Douglas Road South, Suite 200, Cottage Grove, MN 55016