Stretching Routine

Stretch every morning before getting out of bed. Muscles need to be moved around to help support your back and neck. The stretches depicted below have been recommended by a physical therapist, and shown to really help. You can (and should) do these in bed every morning and evening. Just doing Stretch #1 twice daily can make a tremendous difference in your lower back. As always, please check with your physician or physical therapist before doing these stretches.

Stretch #1

1. Lie with your feet flat on the floor.

2. Gently tilt your pelvis up, without arching your back.

3. Gently tilt your pelvis back down to the ground by flattening out the natural curve in the low back area.

4. Repeat five times morning and evening.

Stretch #2

1. Lay with your legs straight in front of you.

2. Wrap your hands around your right knee as you gently pull the leg up to your chest.

3. Hug your leg to your chest for the count of three.

4. Gently guide your right leg back.

5. Follow these instructions for the left leg.

6. Finally, repeat gently pulling both legs up at the same time.

If you feel discomfort at any time, stop immediately.