BackFix Tips from Dr. Jeff Keysar, DC
Advanced Spine and Posture
REHAB LESSON #2: Targeted Stretching
The following stretches have been prescribed to my patients for 24 years and are extremely effective in reducing pain, improving flexibility, and reducing injury. By improving flexibility, we increase our range of motion, which helps our joints become more effective at carrying loads placed on them, thus minimizing arthritic growth as we age.
It is best to do these stretches a minimum of once a day. Feel free to do them more often if you choose. Just make sure you only stretch to the point of resistance and slightly beyond. Do not stretch to the point of pain.
Head Rotations, Side Bends, and Extensions (NO Forward Bending)
Turn your head in each of the directions below for 30 seconds, a minimum of once a day.
Spinal Side Bends (Hold each position for 30 seconds.)
Spinal Twists (Hold each side for 30 seconds. These may be done seated on a bed or couch also.)
Spinal Extensions (Hold position for 30 seconds.)
Child’s Pose (Hold position for 30 seconds.)
Hamstring Stretches (Hold 30 seconds each side)
Quadricep Stretches (Hold 30 seconds each side)
Butterfly Stretches (Hold for 30 seconds)
Hip Flexor Stretches (Hold 30 seconds each side)
Calf Stretches (Hold 30 seconds each side)
