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Daily Stretching

Sunday, March 27, 2016

I talk a lot about what a benefit daily stretching has been for me. If I could turn back time, I would have had my parents instill two habits in me from the time I was a child. Do stretching/yoga every day, and avoid sugar!

So, you want to see what all fuss is about, but your not sure how to start. The BEST thing you can do, especially if you are dealing with an injury or pain condition is talk to your physician about getting a referral to a physical therapist who can tailor a stretching routine based on your needs. You will also get immediate feedback on your form, and modifications you can do, Another great option is starting with a chair yoga routine, I like this video on sparkpeople.

My morning stretching routine consists of stretches that I have been given to do from physical therapists over the 30 plus years I've dealt with back issues. To feel my best, I need to stretch both my lower and upper back. I start the routine on my back, on my bed. I've usually been up around an hour doing this and that before I start. I do each stretch 3 reps, held for a count of 20. Stretches involving one leg or arm, I alternate doing 3 sets on each side. Before I start, I set my timer for 20 minutes.

First stretch - low back

Second hamstring, tight hamstrings exasperate low back issues

Third Hip flexor. This is the low intensity pose. Currently I do push the knee gently but firmly from this position.

This is the higher intensity option. I'm not there yet.

Fourth, lower back, twist. Also good if you are having digestive issues,

Fifth pelvic tilts or cat/cow stretches

I have arthritis in my knees, so I do the pelvic tilts, 3 to 6 reps of 20 seconds each, depending on how my lower back feels.

Cat/ cow stretch I think is a better option if you don't have knee or wrist issues

After this I sit at the end of my bed and do the following arm/neck/ shoulder/Lat stretches

Then I stand and work the calves and hamstrings, if time permits.

No matter how icky I feel in the morning, 9 times out of 10 this routine, followed by 5 minutes of Theracane therapy has me feeling ready to face my daily chores.

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Member Comments About This Blog Post
    I totally understand the benefits of stretching with back pain! Those are the same stretches I was also given in PT. I have to do stretches before I get out of bed. I have to wait until my body has been moving for several hours before I can stand erect on most days. Because of this I usually do exercises in the afternoon or evening unless I'm having a good day. I try to do my work out as soon as my body will allow me.

    Thank you for sharing!
    1554 days ago
  • no profile photo CD14421702
    A lot of these are in my stretch routine, just need to get them going again. You're doing great! Thanks for encouraging me to come up higher.
    1576 days ago
    Oh my gosh, this is AWESOME, thanks so much for sharing. I'm always looking for a great stretching routine.
    1644 days ago
  • SISSIE21
    I have lots of back pain, think I will try these. thanks for posting!
    1646 days ago
  • no profile photo CD15665102
    Thanks for the tips!
    1647 days ago
  • PATTIA1311
    Love your blog about stretching! I was wondering what type of stretching you did from your post on Tiger Monarchs! Thanks so much for sharing!! Have you tried a foam roller? I know you are working with a dr and physical therapists, but my foam roller really helps with my lower back issues. Even my upper back when I am stressed, It helps workout the knots. Just a thought you might want to ask about.
    1647 days ago
    Thanks for posting these.
    1647 days ago
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