Neck stretch Drop the head forward, aiming the chin for the chest. Allow the weight of the head, acting with gravity, to stetch the posterior neck muscles. In doing so the chin will reach the lowest possible level on the chest. It is important to try to avoid pulling the chin in toward the throat during this stretch. You can assist the stretch by clasping your head with your hands and pulling forward with your arms (not shown).

Hamstrings In standing, cross the ankles; keep the knees straight and the weight evenly distributed. Bend forward from the hips, maintaining full extension through the knees. Hold for a count of twenty to thirty, then release.

Pigeon Pose From a kneeling position, place the hands on the floor, shoulder width apart. Bring the right knee forward towards the right hand. Bending at the knee, move the right foot towards the left hand as far as is comfortable. Straighten the left leg by moving the left foot back, away from the body. Straighten the back and push the hips towards the floor. Hold for a count of 30, then repeat using the other leg.

Latissimus dorsi and teres major Reach both arms above the head. Grasp the wrist of the hand on the affected side with the opposite hand. Pull the wrist and arm toward the unaffected side, bending the torso to that side. Hold this position for a count of ten to fifteen.

Trapezius, levator scapulae and supraspinatus Bend the head toward the unaffected side, leaning the ear toward the homolateral shoulder. Rotate the face approximately 30 degrees to the unaffected side. Flex the neck slightly, directing the strech forward and toward the unaffected side.

Teres minor, infraspinatus and supraspinatus Starting with the arm at 90 degrees horizontal abduction, extend the arm toward the back, internally rotating at the shoulder. At the limit of extension, bend the elbow and touch the inferior angle of the opposite scapula. As flexibility increases, reach the fingers of the affected arm toward the inferior angle of the opposite shoulder. Hold for a count of fifteen to twenty.

Subscapularis and triceps brachii Place the palm of the hand of the affected arm on the spine of the shoulder blade. Draw the elbow toward the ear and back behind the head. Gentle pressure to the elbow will increase the stretch. Hold this position for a count of ten to fifteen.

Quadriceps Stand, or sit on the edge of a chair. Flex the lower leg and grasp the ankle with the hand of the same side. Lift the heel toward the buttock and extend the thigh and hip as far backward as possible. Tilt the pelvis to avoid excessive arching of the lumbar spine. Hold this position for a count of ten to fifteen.

The Sit Up Lie on your back with knees bent and your arms by your sides. Tuck your chin up to your chest. Roll up slowly to a comfortable position. Hold for a few seconds;roll slowly back down. Breathe and relax. Now repeat.

Pelvic Tilt Lie down on your back, as you would for a sit- up. Curl your hips forward and up towards your ribs, then raise your hips off the floor. Return to the starting position by rolling back down. Breathe and relax. Now repeat.

Lying Rotations Lie on your on the floor. Pull your knees up towards your chest. Keeping your shoulders on the floor, gently rotate your lower body from side to side. Hold the position for about 20 seconds each side. Breathe and deeply relax.

Benefits: This is a common stretch used in back rehabilitation, but is also an important exercise to include daily, especially if you sit for long periods at a time.

Spinal Extension and Flextion This exercise can be used often. It mobilises the spinal muscles and promotes healthy blood flow into the upper body through the arms. Gently extend through in a comfortable position and using a flowing movement.

More Stretches...