9 BEST STRETCHES FOR FLEXIBLITY AND CORE STRENGTHENING

The “core” is comprised of several groups of muscles including the transversus abdominus, multifidus, diaphragm and pelvic floor muscles.These muscles work together to produce maximum stability in the abdominal and lumbar (lower) back region, as well as coordinate the movement of the arms, legs, and spine. Engaging these muscles is not something that most people do consciously, therefore it is important to learn how to effectively co-contract these muscles while performing these rehabilitation exercises.

How do I engage my core?

Place two fingers on the bones on the front of your hips (A.S.I.S). Move your hands in an inch towards your belly button and down and inch towards your toes. You should now be directly over the transversus abdominus muscle. When you contract your core correctly,you should feel a gentle tightening under your fingers, as if you took in your belt one extra notch. If the muscles under your fingers start to“dome”, then you are contracting too much and compensating with larger muscle groups. It is important to learn how to engage your core in various positions and well as during activity to provide maximum stability for your spine.

FLEXIBILITY

A lack of flexibility through the hips (hamstring, hip flexors, gluteus muscles) can contribute to low back pain, therefore it is important to work on this if you are experiencing back pain. Please make sure all stretches are “pain free”. If you feel discomfort, you may not be ready to do that specific stretch.

1- Quadriceps Stretch Using a towel, or band, lie on your stomach, attach the band to affected foot and pull your heel to your butt. Hold this stretch for 1 min. Repeat 3 times.

2- Hip Flexor Stretch Kneel with affected knee on the ground, same side arm goes back causing pelvis (hips) to shift forward, and back to extend. Hold for 20-30 seconds. Repeat 3 times.

3- Adductor Stretch Prop the inside of your ankle up on a table, lean into the side you’re stretching. Hold for 20-30 seconds. Repeat 3 times.

4- Hamstring Stretch Prop the back of your heel up on a table, keep your back straight, and lean forward at the hips. Hold for 20-30 seconds. Repeat 3 times.

5- Dynamic Hamstring Stretch Lie on your back, reach hands behind your knee, keep knee at 90 degree angle, and kick up until you feel stretch. Repeat 15-20 x each side.

6- Side lying IT Band Stretch Lie on your side, use a towel, or band and pull foot back as if stretching quadriceps, use opposite foot to push down on distal part of leg. Hold this stretch for 1 min. Repeat as needed.

7- C stretch for IT Band In standing, place affected leg behind the good leg, and lean away.Hold for 20-30 seconds. Repeat 3 times.

8- Glute Stretch Prop the outside of your ankle up on a table, make sure leg is at 90 degrees, keep your back straight, and lean forward at the hips. Hold for 20-30 sec. Repeat 3 times.

9- Prayer - Cat - Camel Start on all fours. Prayer- Exhale as you sit back onto heels, lower head,tuck chin and reach arms out. Cat- Inhale as you arch the back up and hollow out abdominals while head remains tucked. Camel- Exhale and lower abdominal and reach chin towards ceiling. Tuck chin and sit back into Prayer position. Repeat 5 times.