back stretches

i was going to put these in the other thread but figured it was too big a post so if people didnt want to read the post it would just ruin the other thread.

lie on your back, pull one knee in to chest until a comfortable stretch is felt in the lower back and buttocks. As it gets easier straighten out the other leg reapet 5 times each leg.

lying on your back, knees bent, roll knees from side to side from the waist. keep tummy gently pulled in repeat 5 times each side.

lying on your back with both knees bent. keep your head relaxed back on the floor. now pull it abdominal muscles toward your backbone. your back should not move hold for 10 seconds repeat 5 times.

lying on your front =, straighten your elbows so that you lift your head and shoulders off the floor and your back becomes arched. like a lazy press up. initally you may only raise up onto your elbows repeat 5 times.

sit up straight at back of chair and then hollow lower back away from chair. keep feet flat on floor. repeat 5 times.

In the standing position. slide your hands down the outside of your legs, to the left and right repeat 5 times each side.

in the standing position bend backwards from the shoulders. do not let your hips move forwad repeat 5 times.

sitting with back supported, tuck chin to chest as if making a double chin. hold for 3 seconds repeat 5 times.

link fingers behind back and squeeze shoulder blades together. keep upright slowly raise and straighten arms. repeat 5 times.

sitting in a chair with your arms across your chest, turn your trunk to the right and hold for 5 seconds then the same on your left side. repeat 5 times.

sitting in a low backed chair with arms clasped behind head, gently arch back untill a strech is felt hold for 5 seconds. repeat 5 times.

sitting sideways on a chair with a rolled up towel tucked under your inside arm gently bend to side and hold for 5 seconds repeat 5 times.

hope this helps someone, the doctor gave me these streches as i impinged a nerve in my back they are pretty good

The twist stretch is good too, but have to be careful which way you go (can do left or right)if your back is actually out of line or a disk slipped.
Sitting on floor, left leg out straight, throw the right foot over to the outside of the left knee thats on the floor then twist your body so you place your left elbow on the outside of your right knee,place your right arm behind your back and use it as a lifting device so that you twsit and stretch your spine as you take the weight off it. Go light at first. This can put you back in line naturally, you will hear clunk clunk clunck. Can reverse legs then. But if you have old damage you will find only one way will suit you.