Stretching Exercises

Almost everyone can benefit from stretching the soft tissues – the muscles, ligaments and tendons – in the back, legs, buttock, and around the spine. The spinal column and its contiguous muscles, ligaments and tendons are all designed to move, and limitations in this motion can make back pain worse. 

Stretching has many benefits. The most obvious is an increase in muscle flexibility, which results in many other improvements. There are many benefits gained from a regular stretching:

• Increased flexibility and range of motion.
• Injury prevention.
• Improved posture.
• Improvements in sports performance.
• Stress relief

Stretching Exercises
Stretches for side of neck

• Sit or stand with arms hanging loosely at sides
• Turn head to one side, then the other
• Hold for 5 seconds, each side
• Repeat 1 to 3 times

Stretches back of neck

• Sit or stand with arms hanging loosely at sides
• Gently tilt head forward to stretch back of neck
• Hold 5 seconds
• Repeat 1-3 times

Shoulder Stretch

• Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent
• Place your right arm, parallel with the ground across the front of your chest
• Bend the left arm up and use the left forearm to ease the right arm closer to you chest
• You will feel the stretch in the shoulder
• Repeat with the other arm