Back Stretches on Floor

para>This is an image of a woman lying on her back on the floor. She has her right leg bent with her foot flat on the floor. She is holding her left knee and bringing it in towards her chest. There is a callout showing her holding both knees as she brings them to her chest.View Original

This is an image of a woman lying on her back on the floor. She has her right leg bent with her foot flat on the floor. She is holding her left knee and bringing it in towards her chest. There is a callout showing her holding both knees as she brings them to her chest.

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These are 2 images of a woman lying on her back, left leg bent with the foot on the floor and the right ankle resting on the left knee. In the first image she is raising her head and shoulders off of the floor slightly and grasping her right thigh. In the second image her head is back on the floor, she is grasping her left thigh and drawing it towards her head with the right ankle still resting on the knee.

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This is an image of a man lying on his stomach with his legs extended straight back. He is resting on his forearms so his chest is propped up slightly. There is a callout showing him pushing down with his forearms and arching his back upwards.

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This is an image of a woman on her hands and knees. Her back is straight and she is looking straight ahead. There is a callout of her rounding her back and looking down slightly.

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This is an image of a woman on her hands and knees. Her back is straight and she is looking straight ahead. There is a callout of her rounding her back and looking down slightly.

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These images show 2 ways to do lower trunk rotations. In the first set, there are 2 images of a woman lying on her back on the floor with her arms behind her head. In the first image her knees are bent and her feet are resting on the floor. In the second image she has dropped her bent knees together to the left so her left leg is resting on the floor. In the second set, there are 2 images of a man lying on his back, legs straight, with his arms stretched out to the sides. In the first image, he has bent his right knee. In the second image, he is laying his bent right knee across his body to the left so it is touching the floor.

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This is a set of images showing a person on hands and knees. In the first set, the man is looking at the ground. There is a callout showing his knees in the same position, but his hands have moved to his left side, rotating his body. There is another callout showing him with his hands stretching forward to his left side. In the second set, the woman is squatting back on her heels and her hands are extended in front of her. There is a callout showing her knees and lower body in the same position, but she has moved her hands to her left side, rotating her body. There is another callout showing her with her hands stretching forward to her left side.

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What will the results be?

Better flexibility and range of motion
Less back pain
Less muscle tightness
Less back numbness, tingling, and spasms
Easier to walk and do other activities
Improved posture
Improved sports performance

Helpful tips

Stay active and work out to keep your muscles strong and flexible.
Keep a healthy weight to avoid putting too much stress on your spine. Eat a healthy diet to keep your muscles healthy.
Be sure you do not hold your breath when exercising. This can raise your blood pressure. If you tend to hold your breath, try counting out loud when exercising. If any exercise bothers you, stop right away.
Always warm up before stretching. Heated muscles stretch much easier than cool muscles. Stretching cool muscles can lead to injury.
Try walking or cycling at an easy pace for a few minutes to warm up your muscles. Do this again after exercising.
Never bounce when doing stretches.
Doing exercises before a meal may be a good way to get into a routine.
Exercise may be slightly uncomfortable, but you should not have sharp pains. If you do get sharp pains, stop what you are doing. If the sharp pains continue, call your doctor.

Where can I learn more?

American Academy of Orthopaedic Surgeons ‚
http://orthoinfo.aaos.org/topic.cfm?topic=A00666 ‚

Last Reviewed Date

2015-05-13 ‚

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Exercise
Neuromuscular and Skeletal
Therapy (Occupational, Physical, Speech, etc)

Consumer Information Use and Disclaimer

This information is not specific medical advice and does not replace information you receive from your health care provider. This is only a brief summary of general information. It does NOT include all information about conditions, illnesses, injuries, tests, procedures, treatments, therapies, discharge instructions or life-style choices that may apply to you. You must talk with your health care provider for complete information about your health and treatment options. This information should not be used to decide whether or not to accept your health care provider 's advice, instructions or recommendations. Only your health care provider has the knowledge and training to provide advice that is right for you. ‚

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Back Stretches on Floor

What will the results be?

Helpful tips

Where can I learn more?

Last Reviewed Date

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