The Healthy Back Stretches And Exercises
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1- Good Mornings- Repeat 5 times
2- Wipers- Repeat 5 times per side
3- Hip rotations- Repeat 3 times per side. Then do 3 repetitions in the opposite direction.
4- Trunk rotations- Repeat 3 times per side.
5- Shoulder stretch- Repeat 3 times per side with a 2-second hold.
6- Lower back lean- Repeat 5 times with a 2-second hold.
7- Piriformis stretch- Repeat 3 times per side. 5-second hold per side.
8- Hamstrings stretch-2 ways. Repeat 5 times per side. 2-second hold.
9- Lower Back stretch- Repeat 5 times. 5-second hold.
10- Core drills (3 drills)- Repeat 10 times or for time (20 seconds non-stop for example).
11- Supermen- 2 ways. Repeat 10 times.
12- Back strengthener. 2 ways. Repeat 5 times per side.
13- Knee to chest. 3 ways. Repeat 5 times per side.
14- Child’s pose- Repeat 5 times with a 5-second hold
15- Hip openers- 2 ways. 5 times per side.
16- Back stretch leaning on the side- Repeat 5 times per side with a 2-second hold.
17-Bridges- 2 ways. 1-legged and 2-legged. Repeat 10 times.
18- Hip Flexor stretch- Repeat 5 times per side with a 2-second hold.
19- Hip openers- 2 ways. Repeat 5 reps per side. 2-second hold.
20- Frog stretch- Repeat 5 times with a 2-second hold.
21- Chest/shoulders stretch- 2 ways. Repeat 5 times per side. 2-second hold.
