These are general stretching exercises, and as such, may not be suitable for absolutely everyone. If you experience discomfort or pain beyond a moderate stretching sensation, we recommend discontinuing the exercise. Feel free to call Dresher Physical Therapy with any questions at 215-619-4545!
STANDING BACK EXERCISE:
- Stand with feet shoulder width apart. Place your hands in the arch of your low back
- Slowly lean backward (but avoid tilting your head backward)
- Hold for 5 seconds
- Repeat 10-15 times
- Do this before, during, after your gardening/cleaning
STANDING HAMSTRING STRETCH
- Place foot up on a low step or stool. Hold onto something for balance if needed.
- Keep leg straight and pull your ankle up towards you
- Produce a moderate stretch in the back of your thigh
- Hold for 15 to 30 seconds 5. Repeat 3-5 times on each side
WALL CALF STRETCH:
- Lean forward onto a wall or kitchen counter
- Be sure to keep your back leg straight and your heel down
- Hold for 15-30 seconds, feeling a moderate stretch in the calf of your trailing leg
- Repeat 3-5 times on each leg