David R. Beatty and Camilia Makyhoun

David R. Beatty, DO, Professor of Osteopathic Principles and Practice, WVSOM

Camilia Makyhoun, Assistant Editor, WVSOM Class of 2016

Friday, March 22, 2013

A STRETCH A DAY...

... keeps the back, neck, and head pain away! This daily routine will help you to stay flexible and pain-free.





LUMBAR EXTENSOR STRETCH
  1. Lie on your back and grasp both knees with your hands. If knee pain occurs, instead grasp the back of the thighs just above the knees;
    Lumbar extensor stretch (WVSOM)
  2. Use your arms to slowly pull the knees toward the chest as far as they will comfortably go;
  3. Take a few deep breaths and stretch for 10-20 seconds;
  4. Do this stretch daily.







THORACOLUMBAR STRETCH


Thoracolumbar stretch (WVSOM)

  1. Sit with your legs straight and hands on the floor behind you;
  2. Bend one knee and place the opposite arm against the outside of the bent leg;
  3. Slowly turn your trunk toward the bent leg as far as it will comfortably go while pushing the arm into the leg;
  4. Take a few deep breaths and stretch for 10-20 seconds;
  5. Repeat to the other side;
  6. Do this stretch daily.






THORACIC FLEXION/EXTENSION STRETCH
  
Flexion stretch (WVSOM)
  1. Kneel with your arms straight and hands shoulder width apart;
  2. Arch your back slowly upward while tucking the head and tailbone downward;
  3. Take a few deep breaths and stretch for 5-10 seconds;
  4. Extension stretch (WVSOM)
  5. Arch your back slowly downward while curling the head and tailbone upward;
  6. Take a few deep breaths and stretch for 5-10 seconds;
  7. Repeat the flexion and extension stretches 3-5 times;
  8. Do this stretch daily.








Cervical extensor stretch
(WVSOM)
CERVICAL EXTENSOR STRETCH
  1. Sit with your feet flat on the floor and the back straight;
  2. Place your hands on the back of the head;
  3. Keeping the back straight, let the chin drop down toward your chest, allowing the weight of the arms to pull your head downward;
  4. Take a few deep breaths and stretch for 10-20 seconds, avoiding pulling on the head with the arms;
  5. Do this stretch daily.




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