Flexibility Exercises "A good rule of thumb" is this: If you have limited movement and some stiffness is felt at the end of that movement, you will need to do flexibility exercises. If you seem to have full movement and no stiffness is felt, you probably do not need to do that particular flexibility exercise. It is important to follow this rule because it is possible to be too flexible. Joints and muscles can be overstretched. Unfortunately, some athletes and exercise fanatics spend too much effort stretching. Weakened joints and muscles are the result. If you are not sure which exercises you should do, or how vigorous you should be, your physical therapist or doctor can advise you. The following flexibility exercises for the neck and upper back should first be done as a test. If you feel stiffness as you do certain exercises, you will want to include these in your regular exercise program. Forward head, slumped sitting posture involves rounding of the shoulders and upper back. The muscles and ligaments in the front of the chest and shoulders may become tight with this type of posture. Corner StretchThis exercise stretches the chest and shoulder muscles and ligaments. It should be held at least 15 to 20 seconds. Repeat the exercise a few times with hands at different heights until you feel you have gained flexibility. Wall Stretch Towel Stretch Head Back, Chin In Exercise Backward Bending with Chin Tuck Exercise Exercises to Increase Forward Bending Flexibility - Lower Back The exercises that stretch the lower back muscles are the single and double knee-to-chest exercises shown here. Single knee-to-chest exercises are done alternately. You should hold ten to fifteen seconds with the knee flexed as close to the chest as possible. The double knee-to-chest exercise is also done with a five to ten second hold. One should do ten to fifteen of each of these as often as necessary to keep the back flexible. This exercise may aggravate a disc strain or bulge and should not be done if such a condition is present. Single knee-to-chest:
Double knee-to-chest:
Exercises to Increase Backward Bending Flexibility The exercises that increase backward bending flexibility are show below. The press up exercise is done by pushing up with the arms while the back and abdominal muscles are relaxed. This causes a passive stretch on the low back. The backward bending stretch is also done standing. These exercises should be done five to ten times each occasionally throughout the day, especially after you have been sitting or forward bending and lifting. These exercises would not benefit someone with a swayed back or someone with excess flexibility in backward bending. Lying flat:
Half way up backwards bending stretch:
Full backwards bending stretch:
Exercises to Increase Hip Flexor Flexibility You should be able to lie on a table as shown below and bring one knee toward the chest until the lower back is flat while the opposite thigh remains on the table. You should also be able to bend your knee to at least 80 degrees while in this position. If you cannot do this, you have tight hip flexor muscles. Tight hip flexor muscles may make the standing swayed back posture worse. Tight hip flexors can be stretched by using the method below. Hold each stretched position for several seconds, making sure the lower back is as flat as possible. Repeat this exercise several times a day. Double knee to chest:
Single leg stretch:
Neutral hip flexor stretch:
Hip flexor full stretch:
Exercises to Increase Hamstring Flexibility Tight hamstring muscles prevent the pelvis from rolling forward as you forward bend; this will cause an increased stress on the low back. If you have tight hamstrings you will feel a pulling up the back of your thighs as you bend forward. You should be able to extend your leg straight with your hip at a 90 degree angle while lying on your back as shown here.
If you cannot do this, you have tight hamstrings and should do the flexibility exercise below. Simply hold the leg extended as straight as possible for five to ten seconds. Repeat the exercise five to ten times, one or two sessions per day.
Exercise to Increase Truck Rotation Flexibility If you flex the hips and knees and bring your thighs toward your chest when you do the rotation flexibility exercises, you will stretch the mid-back area. If you have your knees and hips bent with your feel on the floor, the stretch is more effective for the lower back area. If you raise one leg straight overhead or cross one over the other as you do the rotation exercise, you are doing a more advanced stretch. Note that the head is rotated to the opposite direction with all of these exercises. You should hold each stretch ten to fifteen seconds. Neutral lying position:
Trunk rotation stretch to the right:
Full trunk rotation stretch:
Exercises to Stretch the Calf Muscles and Heel Cords Stand at arms length from the wall, keep your feel flat on the floor as you lean your body toward the wall. Hold each stretch ten to fifteen seconds. Exercises to Stretch the Adductor (inside Thigh) Muscles Neutral position:
Thigh muscle stretch:
|