Back Stretches.

Understand How Back Stetching works for our Bodies.

1. Reduces muscle tightness.


2. Increases range of movement in joints.


3. Improves blood circulation locally.


4. Improves energy levels.


5. Improves posture and movement patterns.

1. Soft tissue tears: If a torn tissue is not facilitated in its recovery it may heal in a shortened position. The earlier gentle stretches are started on a tear in a tissue the better. It will assist the tissue to heal more efficiently.
   
   However, the grade of early stretches needs to be tailored specifically for each case, so seek professional advice from a chartered physiotherapist. Aggressive stretching at the early stages of healing could result in further damage.



2. Poor posture over time: If you adopt a poor standing or sitting posture for long periods of time, then certain muscles in your back and neck will shorten and become less efficient. Left untreated, this tightness may result in other muscles becoming weak as the tightened muscles “take over“ as such.
   
   This combination of tight and weak muscles frequently results in breakdown of tissues in your spine, causing eventual pain and disability. It is the most common clinical finding that I see in nearly all of my patients. Early intervention could prevent this from occurring.



3. Protective mechanisms: If you have a disc prolapse your body will automatically tighten in response to the pain. It is one of the body’s ways of preventing you from doing further harm, resulting from you moving in certain ways.
   
   Although these protective mechanisms can be of great help in the early days of your condition, left untreated for too long they can result in tightness and over activity becoming more permanent. This can lead to postural back pain at a later stage. Early intervention is the key. But get going with those back stretches today - and you will feel better every day!

• Stand tall
  
• Support your lower back with both your hands and all your fingers.
  
• Arch your back backwards into the support of your hands.
  
• Hold for two seconds.
  
• Repeat 5 times
  

• Lie on your back with your knees bent, feet on the floor and feet and knees together.
  
• Let both knees fall to right as far as you can without pain and while keeping your feet on the floor.
  
• Slowly return your legs to the start position and repeat the exercise to the left.
  
• Do five to each side slowly

• Lie on your back with your legs straight on the floor.
  
• Bend your right knee towards your chest
  
• Straighten your right leg as far as you can towards the ceiling-the aim being to have your hip,knee and ankle in a straight line.
  
• Once you feel the stretch on the back of your leg hold it for 30seconds.
  
• Repeat this stretch on your left leg.
  
• Do three on each side.
  

• Lie on your back, knees bent up and feet flat on floor.
  
• Feet and knees together.
  
• Place each hand behind its corresponding knee.
  
• Gently pull kness into your chest.
  
• Hold for 3-5 seconds.
  
• Repeat five times.
  

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