Exercises for Flexibility & Back Health

These exercises can be performed by individuals of all ages. If at any time pain or discomfort is experienced, the exercise should be discontinued. It is important that the movement is slow and controlled. It is suggested that you begin the program with few repetitions and gradually build up to your goal. Some of the exercises are presented with various levels of difficulty. Choose the appropriate level for your own ability. Progress to more difficult levels, as you feel comfortable.

Always begin with a gentle warm-up of about five minutes to increase temperature of muscles and range-of-motion. Include torso (back, chest), shoulders, hip, legs, and feet.

A few reminders when stretching: Never hold your breath, but exhale as intensity increases. Do not use force or resistance, but relax into the stretch.

Stretching should never be painful: stretch only to a point of gentle resistance and hold several seconds before moving deeper into stretch. Hold stretches for a minimum of 10 sec. (ACSM guidelines) and progress up to 60 sec.

Standing Flexibility Stretches (#1-4)

1) Gastrocnemius Calf/ Achilles Stretch

Position: 	Standing with feet parallel, one foot forward and knee bent over ankle, the other extended as far back as possible but with heel in contact to ground. Pelvis upright, shoulders over hips.
Action: 	Maintain position, but focus on slightly pressing forward from hips. Stretch should be felt in front of hip, and calf and ankle of back leg. You can slowly raise and lower heel to work ankle and deepen stretch.
Purpose: 	Stretches gastrocnimeus (calf) and Achilles tendon, back of knee.

2) Soleus Calf /Achilles Stretch

Position: 	Standing with feet parallel but one foot slightly forward (about 1 foot’s distance) and knee bent over ankle, the back heel on floor and knee bent over toes. Torso erect.
Action: 		Maintain position.
Purpose: 	Stretches Soleus (deeper calf) and Achilles.

3) Hamstring Stretch

Position: 	Standing with feet parallel but one foot slightly forward, weight over the back foot.
Begin with torso erect.
Action: 		Raise toes of front foot and press hips back, bringing torso forward with a flat back to
 		approximately 45° angle. Hands resting on thigh (above knee) of supporting leg.
Stretch should be felt in hamstrings (upper back of thigh) and behind knee.
Purpose: 	Stretches hamstrings.

4) Hip Flexor Stretch (lunge)

Position: 	Standing with feet parallel but one foot forward and knee bent over ankle, the other extended as far back as possible but with heel in contact to ground. Pelvis upright, shoulders over hips.
Action: I.	Raise back heel as high as possible, bend back knee slightly and tuck pelvis in, slowly lower toward floor (as if to kneel on back knee), stopping 6 - 10 inches above floor. Torso erect. Hands on front thigh for support.
Action II. 	From I, lean forward from hips over front leg and place hands on either side of front foot. Keep front knee over ankle (not toes), and release back foot until extended. Press hips forward toward floor, and back heel away from you.
Action III. 	Bring torso upright, shoulders over hips, hands on thigh for support. * Raise same arm as front leg straight up and gently lift chest to look at it. Keep weight forward.
Purpose: 	Stretches hip flexor of extended leg, hip of forward leg.

Seated Flexibility Stretches (#5 - 9)

5) Butterfly Stretch
Position: 	Sitting with soles of feet together, about 6-8 inches from hips, and knees open (should not be uncomfortable on knees). Hands on ankles (not toes).
Action: 		With a straight back, hinge forward from the hips. Press elbows gently on to knees.
Purpose: 	Stretches adductors (inner thighs) and increases hip flexibility. Builds awareness of movement of spine/trunk as unit.

6) Spinal Rotation (“Pretzel”)

Position:	a) with one leg extended front, cross the other leg over, foot on floor and knee up, 			both hips on floor.
b) one leg bent in, crossing other foot over, with foot on floor, knee up, both hips 	on floor.
Action: 		Wrap opposite arm around knee (knee into crook of elbow) and twist torso toward 			knee. Keep spine long, hips on floor.
Purpose: 	Increases spinal rotation, lower back flexibility, stretches hip.

7) Neck Press

Position: 	Sitting upright, place hands gently on back of head (not neck) with fingers laced.
Action: I. 	Slowly lift chin upward while resisting lightly with hands. Hold 10 sec. Gently lower chin to chest, keeping shoulders upright, gently pressing with hands. Return head to neutral.
Action II. 	Bring right arm over head, and place right hand over left ear. Keeping face directly forward, slowly guide right ear to right shoulder. Return to neutral and repeat on left.
Purpose: 	Stretches and strengthens extensors and lateral flexors of neck, shoulders and upper back.

8) Anterior Shoulder Stretch

Position: 	Seated upright, clasp hands behind back.
Action: 	Without rounding back or dropping chin, slowly raise arms upward. Shoulders pull back and down. Hold 10 sec. and slowly lower.
Purpose:	Stretches front of shoulders and chest.

9) Tricep Stretch

Position: 	Seated upright, raise one arm above the head. Leaving the elbow up, lower the palm to the upper back, just below the neck.
Action: 	Using the other arm, apply gentle pressure, pressing the lifted arm back and toward the head. Hold 10 sec. and slowly lower. Repeat with the other arm.
Purpose: 	Stretches the back of the upper arm.

Lying Down Flexibility Stretches (#10-14)

10) Pelvic Tilt

Position: 	Lying on back, both knees bent, feet hip distance apart and about 1.5-2 feet from hips. Arms by sides, back on floor.
Action: 	Gently pull belly button toward spine and press waist into floor, begin raising pubic bone upward, tilting hips off floor (think of sliding a piece of paper under the hips, stopping at the waist). Try to focus on pelvis and not on tightening gluteals or hamstrings.
Purpose: 	Stretches lower back, strengthens lower aspect of abdominals (rectus).

11) Hip Stretch

Position: 	On back, one knee bent with foot on floor, the other foot resting on thigh of opposite leg.
Action: 	Lift foot from floor, bringing knee toward chest and reach through opening of crossed and around outside of leg, clasp hands. Gently bring knee towards chest without rolling hips off the floor. *You can move thigh back and forth (L-R), or in small circular motion to increase intensity.
Purpose:	Stretches gluteals and hip (of crossed leg).

12) Lower Back/Hip Stretch

Position: 	On back, one knee bent with foot on floor, the other foot resting on thigh of opposite leg
Action: 	Bring opposite hand of crossed leg to outside of knee and gently pull knee across body opposite side (Right foot on left thigh, left hand to right knee, pull to left). Try to keep both shoulders to floor. Pull stomach in gently.
Purpose: 	Stretches lower back and hip, increases lateral rotation.

13) Hamstring Stretch

Position: 	On back, one knee bent with foot on floor, the other extended to ceiling.
Action:	Reach behind extended leg (not directly behind knee), keeping shoulders, head, and neck relaxed and on floor, and gently draw leg toward chest. Try not to bend knee or hips off floor. Hold 10 sec., and then try to draw toes toward forehead and press heel to ceiling.
Purpose: 	Stretches hamstrings, back of knee, calf, Achilles tendon.

14) Side Lying Flexor Stretch

Position: 	Lie on right side, right hand under head for support/balance, knees bent at 90o.
Action: 	Left hand reaches for left foot and gently bring it underneath left hip in a straight line with hip, shoulder. Press left hip forward while pressing top of foot into hand and bringing the heel away from the buttocks, drawing thigh slightly behind hip.
*Should not be felt in knee.
ALTERNATIVE POSITION: From side, grasp bottom leg (right) and perform same stretch. For some people this is more comfortable.
Purpose: 	Stretches quadriceps, hip flexors.