March 2023

As you are spending a lot of time at your computer--consider these back stretches.
(Do within your capabilities and health recommendations from your MD)

STRETCHES FOR YOUR BACK

For mid-back and low-back tightness/discomfort--try these. You'll get the best results if you repeat them several times a day. Stay within your physical capabilities. Remember to stop if you have any pain! These should feel like gentle stretches not something that hurts. Also avoid any of these exercises that require balance--if you have a problem with your balance. 

• 1.  Knee drop. Lie on your back with your knees bent, keeping your feet flat on the floor. Keep both shoulders relaxed and flat against the floor. Let your knees drop to one side only as far as they will go comfortably. Relax for a few seconds​ and then bring them up again. Repeat on the other side, up to five times on each side. If your neck is uncomfortable being flat against the floor, use a hand or pillow to support the back of your head.
• Side bend. Stand with your feet together, your heels about two inches from a wall. Lean back and rest your back flat against the wall. Bend to the left, stretching your arm down one leg as far as it will go, comfortably--keeping your entire back and head against the wall. Gently straighten up. Repeat 3 times to the left, then repeat the sequence to the right 3 times.
• Knee lift. Lie down with knees bent, feet flat on the floor. Press your low back into the floor. Raise our left knee up to your chest as far as possible without pain. Hold for 5 seconds. Return the foot to the floor and slide your heel forward until the leg is straight. Now gently roll the leg from side to side and return to the starting position. Do 5 times to your comfort level, and switch legs and repeat. 
• If you can't lie down, try #3 sitting up. Sit in a chair with your back straight. Pull your right knee toward your chest. Hold for 5 seconds. Release. Repeat the exercise at least 5 times with each leg, at your comfort level. Enjoy!
• (From Client Education Handouts for Self-Care--Information for People, Inc._