Back and Side
Day 8
Before you begin, repeat the stretches you’ve already learned. When you’re finished, practice these two new exercises. Stay in your comfort zone, both for the range of stretching and the number of times you repeat the stretch.
Back Muscles
As gentle as these next exercises are, I don’t do them because of my spondylolisthesis. Bending and twisting at the same time aggravate my low back. The message here is to know the source of your back pain and to avoid activities that aggravate it. Never do an exercise that consistently causes you pain. If in doubt about your specific condition and a particular exercise, consult your healthcare provider.
1.Sit either in a chair with your feet touching the ground or on the floor with your knees bent and your feet resting on your heels.
2.Lock your hands behind your head with your elbows out.
3.Loosen up by twisting your body as far as you can go in one direction 3-5 times.
4.Hold at the furthest rotation and exhale forward with your elbow leading.
5.Inhale back up.
6.Repeat step 4.
7.Repeat steps 4-6 five to ten times.
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8.Repeat steps 2-7 on the other side.