Beaver Falls Chiropractor | Beaver Falls chiropractic care | PA | Therapeutic Exercise - Leg & Lower Back Stretches

Chippewa Chiropractic Clinic
 

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Therapeutic Exercise - Leg & Lower Back Stretches
 
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LEG/LOWER BACK STRETCHES

This series of stretches is good for gaining flexibility in the legs and low back and helping alleviate lower back pain.  Many times tight legs may lead to lower back problems and performing these stretches 2 to 3 times a day helps gain flexibility thru the musculature.

 

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1. QUADRICEPS
1. Keep your balance by leaning against a wall, counter top, banister, etc.
2. Bend your knee and grab your foot/ankle with your hand on the same side (left hand grabs left foot)
3. Point your knee down toward the floor
4. Stand up straight
5. Hold 5 to 10 secs
6. Repeat on opposite side
7. Stretch should be felt down the front of your thigh

2. HAMSTRING
1. Prop your heel on a stool or stairway at a comfortable height
2. Keep both legs straight
3. Stand up straight and keep good posture
4. Lean gently forward at your hip, sticking your chest out and keeping your chin up
5. Rest hands comfortably on upper thigh of leg to be stretched
6. Hold 5 to 10 secs
7. Stretch should be felt from buttock down back of leg to back of knee
It is essential to keep your back straight and not 'aim your forehead at your kneecap' in order to stretch the entire hamstring properly
As you gain flexibility you may be able to comfortably use a chair or higher surface to prop your heel

3. CALF
1. Lean against a wall, counter top, banister, etc.
2. Stagger your step
3. Keep the back leg straight and heel on the floor
4. Bend front knee in toward wall
5. Hold 5 to 10 secs
6. Stretch should be felt in the calf of the back leg
There are numerous ways to stretch the calf muscles - this is just one demonstration

 

4. BACK EXTENSION
1. Stand with hands on low back for support & balance
2. Keep knees somewhat straight
3. Keep chin up
4. Gently push hips and plevis forward
5. Stretch should be felt in low back - the object in NOT to try to touch your head to the floor behind you- the movement is small and subtle

 
5. PSOAS (pronounced "Zoaz")
1. Kneel on one knee in a 'lunge' position
2. Keep upper body upright - do not lean forward
3. Front leg should be in front of you far enough that when you push forward to stretch, the knee does not pass overtop your toe
4. The hips and upper body move together in a forward motion
5. Stretch should be felt in the groin of the leg you're kneeling on
6. Hold 5 to 10 secs
7. Repeat on opposite side

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6-7. CAT CRAWLS
(6. SCARED CAT, 7. SLINKING CAT)
1. Position yourself on all fours with hands directly beneath your shoulders and knees directly beneath your hips.
Scared Cat - arch your back like a scared cat aiming the arched back up toward the ceiling then slowly transition to...slinking cat.
Slinking Cat - sagging the back and aiming the belly button down toward the floor
2. Repeat 5 to 10 times
The Cat Crawl is intended to be performed slowly so the emphasis is on motions rather than "pushing" at the end ranges of flexion and extension.

8. STRAIGHT LEG RAISE
1. Lying on your back in bed or on the floor, bend both knees (keep your feet on the floor/bed)
2. Bring one leg up using both hands
3. Slowly straighten leg toward ceiling until stretch is felt down the back of the leg
4. Hold for 5 to 10 seconds
5. Repeat on opposite side

9. KNEE TO CHEST
1. Lying on your back in bed or on the floor, bend both knees (keep your feet on the floor/bed)
2. Begin the exercise by drawing one of your knees straight to your ches, using both hands (only one foot is in the air)
3. Hold 5 to 10 seconds
4. Repeat on opposite side
You'll feel the whole back gets stretched

10. KNEE TO OPPOSITE SHOULDER
1. Lying on your back in bed or on the floor, bend both knees (keep your feet on the floor/bed)
2. Begin the exercise by drawing one of your knees to your chest - aim your knee at the opposite shoulder (ex. Right knee toward left shoulder)
You'll feel the stretch in the outer buttock area across the hip and up through the lower back.

11. PIRIFORMIS
1. Lying on your back in bed or on the floor, bend both knees (keep your feet on the floor/bed)
2. Place right ankle on left knee (make a 'Figure 4')
3. Gently push down on the right knee
4. Hold 5 to 10 seconds
5. The stretch will be felt in the right piriformis (buttock)
6. Repeat on opposite side

 
 
Beaver Falls Chiropractor specializing in chiropractic care. Dr. Louis D'Amico is a well-trained Beaver Falls Chiropractor specializing in chiropractic care.