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;



Extension stretch (WVSOM)

4. Arch your back slowly downward while curling the head and tailbone upward;
5. Take a few deep breaths and stretch for 5-10 seconds;
6. Repeat the flexion and extension stretches 3-5 times;
7. 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.