Patient Education

 

Cobra Stretch

 

Crouch on your hands and knees. 

First, rock forward onto your extended arms, allowing your back to sag.

Hold for 5 seconds.

Then rock back and sit on your bent knees with your arms extended and your head tucked in.

Hold for 5 seconds

Repeat 10 times. 

 

Seat Side Straddle

 

Sit on the floor with your legs spread apart.

Place both hands on the same ankle and bring your chin as close to your knee as possible. 

Hold the maximum stretch for 30 seconds and relax for 30 seconds.

Repeat on other side.

Repeat the sequence 10 times. 

 

Modified Seat Side Straddle

 

Sit on the floor with one leg extended to the side and the other leg bent as shown.

Place both hands on the ankle of the extended leg and bring your chin as close to your knee as possible.

Hold the maximum stretch for 30 seconds and the relax for 30 seconds.

Reverse leg positions and repeat on the other side.

Repeat the sequence 10 times.

 

 

Sitting Rotation Stetch

 

Sit on the floor with both legs straight out in front of you.

Cross one leg over the other, place the elbow on the opposite arm on the outside of the thigh, and support yourself with your other arm behind you.

Rotate your head and body in the direction of the supporting arm.

Hold the maximum stretch for 30 second and the relax for 30 seconds. 

Reverse positions and repeat the stretch on the other side. 

Repeat the sequence 10 times. 

 

Leg Cross-Over

 

Lie on the floor with your legs spread and your arms to your sides.

Keeping the leg straight, bring your right toe to your left hand.

Try to keep the other leg flat on the floor, but you may bend it slightly if needed for comfort.

Hold the maximum stretch for 30 seconds and the relax for 30 seconds.

Repeat with the left leg and the right hand.

Repeat the sequence 10 times/ 

 

Bird Dog

 

Kneel on the floor on your hands and knees.

Lift your right arm straight out from the shoulder, level with your body, at the same time your lift your left leg straight out from the hip.

Start by holding the position for 15 seconds. Repeat with the opposite arm and leg.

Perform 5 repetitions daily.

The goal is to hold this position for 150 seconds (30 years of age or older) or 170 seconds (younger than 30 years)

 

 

Side Bridges

 

Lie on your side on the floor. 

With your elbow bent at 90 degrees, lift your body off the floor as shown, keeping your body straight. 

hold the position for 15 seconds and then repeat on the other side. 

Perform 5 repetitions daily.

The goal is to hold the position for 150 seconds on each side.

Note: for beginners, the knees may be bent at 90 degress

 

 

Abdominal Bracing

 

Lie on your back on the floor with your arms at your sides, your knees bent, and your feet flat on teh floor.

Contract your abdominal muscles so that your stomach is pulled away from your waistband.

Hold this position for 15 seconds.

Perform 5 repetitions daily.