If you experience stiffness and inflexibility in your back, you might experience trouble with range of motion. Daily activities can feel more difficult and uncomfortable, and you might be at greater risk of injury.

A regimen of stretches can help to create more flexibility in your spine. Plus, you can perform stretches almost anywhere. You don’t need special equipment, and just a few minutes of stretching each day can keep muscles and joints more mobile and relaxed. You can prevent injuries and ward off aches and pains by following a prescribed stretching regimen.

We can assess your concerns and current state of flexibility, and recommend a stretching regimen ideally suited to your situation. For now, you can try two of the most commonly prescribed stretches, the hip flexor and the pelvic lift.

Hip flexor stretch. Kneel on your right knee, placing your left foot flat on the floor. With an upright torso and hands on your hips, push your hips forward as far as your range of motion allows. Hold the stretch for 30 seconds, feeling it in your right hip (but if you feel pain, you’re overdoing it). Then, switch leg positions and repeat the stretch on the other side.

Pelvic lift stretch. Lie flat on your back with knees bent, and feet flat on the floor and hip-width apart. Extend your arms by your sides, with palms facing down. Then lift your pelvis off the floor, as high as you can without feeling pain. Squeeze your buttocks and hold for a few seconds, then slowly lower your hips to the floor. Perform this stretch several times in a row.

As you perform stretches, try to keep your mind calm and focused on the muscle that you’re targeting. Breathe into the stretch as you feel the muscle pull and relax. Mindful stretching helps you to form a stronger mind-body connection, which will aid your awareness of your body’s needs and help to prevent injuries.

Everyone needs to stretch before and after exercise, but a morning stretch routine can also contribute to a healthier, more energetic day. Make an appointment with us to discuss your mobility and flexibility needs, and we can recommend more stretches that will benefit you.