Tag Archive: Stretching

Stretch of the Week: Supported Prone Twist

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Week 4 of our restorative stretch journey takes us to the Supported Prone Twist.

You will need a bolster or several folded blankets for this stretch.

If you have a history of knee pain or injuries, conditions hindering you from twisting, or if you have trouble getting up and down from the floor, please do not perform this stretch. As with beginning any exercise program, it is recommended to consult with your physician, physical or occupational therapist to determine which exercises are best for you.

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Stretch of the Week: Eagle Legs

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For the 3rd week of April we will review an internal hip rotation movement that will also help to build stability and balance.

This exercise is called Eagle Legs in the yoga world.

You will need a sturdy chair for this stretch. 

If you have a history of hip or knee injuries (pain, impingement), hip replacements, have difficulty balancing or have a history of falls, it is not recommended to perform this exercise. As with beginning any exercise program, it is recommended that you contact your physician, physical or occupational therapist to determine what is best for you.

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Stretch of the Week: Prone Double Internal Rotation Stretch

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Continuing with the theme of internal rotation of the hip, for week two we will review a stretch while lying face down.

This is the Prone Double Internal Rotation stretch.

You will need some wall space for this week’s stretch. If you have trouble coming all the way to the floor you can perform this on the bed as well. As with last week’s exercise, you should not perform this stretch if you have or are currently experiencing the following: hip injuries, hip replacements, hip impingement, or pain when rotating the hip or knee inward. As with beginning any exercise program, it is recommended that you contact your physician, physical or occupational therapist to determine what is best for you.

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Stretch of the Week: Self-Massage Technique

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Five Weeks in March Means a Bonus Self-Massage Technique

For this self-massage technique we will focus on releasing the tight fascia and muscles of the low back.

You will need a tennis ball for this technique. As with beginning any exercise program, it is recommended to contact your physician, physical or occupational therapist to find out what is best for you.

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Stretch of the Week: Pelvic Tilts

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Pelvic Tilts: Therapeutic Stretches for the Lower Back

Welcome to the weekly stretch for March!

This month we have been focusing on more therapeutic stretches for the low back. If you have ever been in therapy for low back pain you may have recognized one or two of these. Let’s continue this with Pelvic Tilts for week 4!

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Stretch of the Week: Crossed Legged Low Back Reclined Twist

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Crossed Legged Low Back Reclined Twist

The third week of March brings us to the gentle Crossed Legged Low Back Reclined Twist stretch. It is simple despite its long name. This stretch will help you to gain flexibility in those stiff lumbar muscles that can cause muscle imbalances and contribute to low back pain. You will not need any equipment for this stretch.

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Stretch of the Week: Figure 4

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The second week of March is all about reducing stiffness throughout the hip region. Sometimes low back pain can be a result of hip tightness. It may also contribute to movement dysfunction, nerve compression and symptoms in to the thigh and lower leg. (more…)

Stretch of the Week: Side Lunge

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The final week of February brings us to the Side Lunge stretch. Please warm up with all the previous weeks stretches for February before performing this one. (more…)

Stretch of the Week: Standing Big Toe Grab

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As we move into week three of February, let’s assess how you’re feeling. Go ahead and do the first two weeks exercises for your warm up. Notice if you feel less stiffness through the inner thighs. It is always good to check in with the body daily which can help determine how much stretching to do. (more…)

Stretch of the Week: Revolved Head of the Knee

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Welcome back for week two of February! This weekly inner thigh stretch is called Revolved Head of the Knee. It simultaneously targets the inner thigh musculature in both straight and bent leg positions. In addition, this exercise also stretches the side of the body. (more…)

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