I commonly have a magazine called Prevention in my office. It has lots of good health-related information in each issue.
One of my patients noticed an online article and after a few weeks of following its recommendations, her stiff back felt much better. I often give my patients similar stretches to do at home.
However, I thought I would share the article that she found with you and the stretches that author Denise Austin recommended.
I hope you find the stretches useful.
Neck stretch
Sit on the floor with your legs crossed. Place your left hand on the right side of your head and gently pull your head toward your left shoulder (keeping your shoulder down), feeling a stretch on the right side of the neck. Hold for three deep breaths. Return to the starting position and repeat on the other side.
Hip-buttock stretch
Lie on your back with your feet off the floor and cross your right ankle over your left knee. Grasp back of your left thigh near the knee and gently pull your legs toward your chest, feeling a stretch in the right hip and buttock. Hold for three deep breaths. Switch legs and repeat.
Seated spinal twist
Sit with your knees bent and your left leg stacked on top (or sit cross-legged). Extend your right arm, placing it on the outside of the left knee. Place your left hand on the floor behind you and twist gently to the left, moving your head and shoulders with your torso. You should feel a stretch up and down the spine. Hold for three deep breaths. Return to centre, switch legs, and repeat on the other side.
Child’s pose
Lie face down with your knees tucked under you and your arms extended in front so you feel a stretch from the shoulders to the lower back. Take several deep breaths to release all the tension in your back. Now slowly walk your arms to the right so that your torso extends toward the two o’clock position. You should feel a stretch on the left side of your torso. Take three deep breaths. Return to the centre and repeat on the other side.
Back relaxer
Lie on your back and bend your knees over your chest. Hold the backs of your thighs and gently pull your knees farther in toward your chest, feeling a stretch in the lower back. Hold for three deep breaths.
If you have back pain, neck pain or headaches, visit your local chiropractor to see what he or she can do for you.