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Stretches - Back

Mega Therapy
Back extension

Mega Therapy
  • Lay down on your stomach on the floor
  • Push up with your arms and bend your back
  • Keep your hips on the ground
  • To increase the stretch, look at the ceiling
  • Hold for 30 sec to a minute

Back extension with Ball

Mega Therapy
  • Sit on the ball
  • Walk your feet forwards and move into the lying position
  • Put your arms over your head towards the ground
  • Hold for 30 sec to a minute (less if you feel light headed)

Back Rotation

Mega Therapy
  • Lie on your back on the floor with your arms out to the side
  • Bend one leg at the hip and knee and take that leg over your other leg to the ground
  • Keep both shoulders on the ground
  • You may need to hold your knee with the closest hand
  • Hold for 30 sec to a minute
  • Repeat on both sides

Back Rotation

Mega Therapy
  • Lie on your back on the floor with your arms out to the side
  • Bend one leg at the hip and knee and take that leg over your other leg to the ground
  • Keep both shoulders on the ground
  • You may need to hold your knee with the closest hand
  • Hold for 30 sec to a minute
  • Repeat on both sides

Back Lateral Flexion

Mega Therapy
  • Stand with one arm in the air
  • Keep facing forwards
  • Bend to the side away from the arm in the air until you feel the stretch down the side of your back
  • Hold for 30 sec to a minute
  • Repeat on both sides

Back Flexion

Mega Therapy
  • Bend forward with your knees bent and hug your legs
  • Keep your feet flat on the ground and try to bring your body as close to your legs as possible
  • Tick your head under for an extra stretch
  • Hold for 30 sec to a minute.

Back Curl

Mega Therapy
  • Lie on your back
  • Bend your knees up towards your chest, keeping your knees together
  • Hug your knees towards you
  • Tuck your chin into your chest
  • Hold for 30 sec to a minute

Cat stretch

  • Kneel on all fours
  • Push your back up towards the ceiling as far as you can
  • Tuck your chin towards your chest
  • Hold for 1 minute