Lower Back - On Elbows
(Prone)
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Lower Back - Press-Up
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| Rise up on
elbows as high as possible, keeping hips on floor. |
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| Press upper
body upward, keeping hips in contact with floor. Keep lower back
and buttocks relaxed. |
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Lower Back - Lower Trunk
Rotation
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Lower Back - Extensors /
Gluteal
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| Keeping
back flat and feet together, rotate knees to right side. Hold and
repeat to other side. |
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 |
| Bring knee
to chest and hold. For more stretch, bring head to knee and hold.
Repeat with other knee. |
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Lower Back - Extensors /
Gluteal
|
Upper Back - Upper and Mid
Extensors
|
|
 |
| Bring both
knees to chest and hold. For more stretch, bring head to knees and
hold. |
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| Lean
forward until stretch is felt. For greater stretch, move arms
toward back legs of chair. To return, put forearms on knees and
push up. |
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Upper Back - Upper and Mid
Extensors
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Upper Back - Rotators
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| Slide hands
forward and buttocks back. |
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With feet shoulder-width
apart and 12 - 24 inches from wall, turn upper body and try to place
hands on wall at shoulder height. Hold and repeat to other side. |
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