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Exercises and Stretches — Back

Standing Reach-Up Back Rotation Stretch

Posted by Judith Winer on

    Technique: Stand upright with your feet shoulder width apart Place your hands straight above your head Slowly rotate your shoulders to one side   Primary muscles: Semispinalis thoracis. Spinalis thoracis. Longissimus thoracis. Iliocostalis thoracis. Iliocostalis lumborum. Multifidus. Rotatores. Intertransversarii. Interspinales. Secondary muscles: Quadratus lumborum. External and internal obliques.   Injury where stretch may be useful: Back muscle strain. Back ligament sprain. Abdominal muscle strain (obliques).   Note: Lean back slightly in order to stretch the oblique muscles. Avoid this stretch if you suffer from lower back pain.             EDUCATION MEMBERSHIP PLANS UNLIMITED ACCESS...

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Standing Back Rotation Stretch

Posted by Judith Winer on

    Technique: Stand upright with your feet shoulder width apart Place your hands across your chest while keeping your back and shoulders upright. Slowly rotate your shoulders to one side   Primary muscles: Semispinalis thoracis. Spinalis thoracis. Longissimus thoracis. Iliocostalis thoracis. Iliocostalis lumborum. Multifidus. Rotatores. Intertransversarii. Interspinales. Secondary muscles: Quadratus lumborum. External and internal obliques.   Injury where stretch may be useful: Back muscle strain. Back ligament sprain. Abdominal muscle strain (obliques).   Note: To increase the intensity of this stretch use your hands to help you rotate sideways.           EDUCATION MEMBERSHIP PLANS UNLIMITED ACCESS...

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Kneeling Reach Forward Stretch

Posted by Judith Winer on

    Technique: Kneel on the ground Reach forward with your hands Let your head fall forwards as you lean Push your buttocks towards your feet   Primary muscles: Latissimus dorsi. Secondary muscles: Teres major. Serratus anterior.   Injury where stretch may be useful: Lower back muscle strain. Lower back ligament sprain. Cervical nerve stretch syndrome. Shoulder bursitis.   Note: Use your hands and fingers to extend your arms forward. Make sure not to lift your feet.           EDUCATION MEMBERSHIP PLANS UNLIMITED ACCESS FROM $19.95/monthly          

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Reaching Upper Back Stretch

Posted by Judith Winer on

    Technique: Sit in a squatting position while facing a pole or door edge Hold onto the pole with one hand Lean backwards away from the pole   Primary muscles: Trapezius. Rhomboids. Latissimus dorsi. Posterior deltoid. Secondary muscles: Teres major.   Injury where stretch may be useful: Neck muscle strain. Whiplash (neck sprain). Cervical nerve stretch syndrome. Wry neck (acute torticollis). Upper back muscle strain. Upper back ligament sprain. Impingement syndrome. Rotator cuff tendonitis. Shoulder bursitis. Frozen shoulder (adhesive capsulitis).   Note: Keep your body relaxed during the stretch, allowing your upper back to round out and your shoulder...

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The Pigeon (Yoga Stretch)

Posted by Judith Winer on

  Technique: • Begin in a table top position. Exhale; slide your right knee forward so that the femur (thigh bone) and knee are directly in front of its hip socket. Comfortably align the right heel over towards the left hip without letting the knee slide to the side • Check the back leg and make sure you are on the top of the knee and thigh, your foot is laying flat and the leg is in line with its own hip socket • Inhale and begin to draw your torso upright. Draw your attention to the pelvis and notice...

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