- Stand against a wall with your heels, hips, upper back, and head touching the wall.
- Point your feet straight ahead and hip width apart.
- Place your knuckles against your temples with your palms open and thumbs pointing down.
- Pivoting on your knuckles, bring your elbows together to touch as your breathe out, and then pull your elbows back until they touch the wall as you breathe in.
- Keep your elbows up at shoulder level and keep your stomach relaxed.
- Repeat 25 times.
2. Standing Quad Stretch
- Stand in front of something waist height to hold onto and your back to a chair.
- Point your feet straight ahead and hip width apart.
- Lift one foot and rest it on the chair behind you.
- Keep your shoulders and hips square and level (don’t let the hip of the bent leg drop).
- Look down and be sure your thighs are parallel and your bent knee points straight down.
- Tighten your buttocks and stomach muscles to tilt your pelvis down in the back.
- Hold this position for 1 minute.
- Switch legs and repeat.
3. Counter Stretch
- Stand facing a table or counter that is about waist height.
- Keep your feet pointing straight ahead and hip width apart and rest your hands on the counter in front of you.
- Keeping your hands on the counter, walk your feet back until your ankles are under your hips.
- Keep your elbows straight and tighten your thighs (quads).
- Tilt your pelvis forward to create an arch in your low back and drop your chest toward the floor.
- Relax your stomach and hold for 1 minute.
4. Standing Overhead Extension
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Find your Daily at home pain free stretching routine here.