Move to Improve
Stretch
We have here an ever refining database of videos of various stretches for your spine and body. Each one targets a slightly different area. There are 12 foundational stretches that will engage your whole spine. Flexibility is a key component of spinal health, feeling great and functioning well. Stretching daily can improve and maintain your physical wellbeing.
Stretch begins with basic principles.
1. Supine Lumbar Stretch
This is a very simple yet effective decompressive stretch for the low back.
Do in both morning and evening.
3 x 30 seconds holding each individual leg. 3 x 30 seconds holding both legs.
It will take 4.5 minutes in total.
2. Supine Gluteal Stretch
Keep the gluts loose with a targeted stretch.
Hold 30 seconds.
Repeat 3 times.
3. Prone Lumbar Extension Stretch
A nice back stretch and hip opener.
Hold for 30 seconds.
Repeat 3 times.
4. Standing Hamstring Stretch
Keep the knees back.
Relax your spine and pull your belly button toward the sky.
Hold for 30 seconds. Repeat 3 times.
5. Hip Flexor Lunge Stretch
Have your energy translate forward through your hips . Keep the spine upright. Add a raised arm on the side of the stretched hip and lean over and away.
Do both left and right.
30 seconds hold.
Repeat 3 times.
6. Seated Adductor Stretch
Feet together in front of the body. Let the knees fall toward the floor. Keep the spine upright.
Hold for 30 seconds.
Repeat 3 times.
7. Thread the Needle
Targeting the thoracic spine, this stretch will help open up the rib cage and mid back.
Do left and right sides.
Hold for 30 seconds.
Repeat 3 times.
8. Child Pose
Gently bringing your hips over your heels and then kneeling down with head to floor and your arms out-stretched.
Play around with hand position.
Hold for 30 seconds.
Repeat 3 times.
9. Standing Opener Stretch
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10. Standing Lat & Tricep Stretch
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11. Standing Forearm Stretch
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12. Standing Cervical (Neck) Stretch
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