GROUP TWO: "The second group of stretches will also improve muscle flexibility," explains Lauretta, "But the main goal is to improve vertebral mobility."
Again, these stretches should be performed in a series of four repetitions; 1 to 2 times everyday. Hold each move for 20 seconds on each side.
Trunk Rotation Stretch in Side-Lying Position
Lie on your side with your head supported on a pillow, arms extended out in front with one hand resting on top of the other hand. Bend the hips and knees to a 90-degree angle. Extend your top arm up toward ceiling then lower to the floor behind you. Follow your hand with your eyes. Hold for 20 seconds and repeat on the other side.
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Seated Stability Ball with Roll Out
Sit in a chair with an exercise ball in front of you and your hands on top of the ball. Slowly roll the ball out in front of you until a stretch is felt. Hold for 20 seconds and then repeat, but at a diagonal to the left and then the right.
Single Knee To Chest
Lie on your back with legs extended straight out. Grab your right leg from behind the knee and slowly pull it up to your chest. Keep shoulders flat on the ground. Hold for 20 seconds and repeat.
Lower Trunk Rotation in Hook-Lying Position
Lie on your back with yours feet on the ground and knees bent. Tighten your stomach and keep the middle of your back and shoulders flat against the floor. Slowly lower your legs down toward the ground, keeping both knees together. Hold for 20 seconds and return to starting position.
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Spinal Flexion Stretch Kneeling
Begin on your hands and knees. Make sure your hands are under your shoulders and knees are under your hips. Slowly shift your weight back, bringing buttocks toward your heels while reaching your hands forward. Keep pressing until you feel a slight stretch. Hold here for 20 seconds and then return to starting position.
Extension—Prone Press Up
Start on your stomach. Place both hands flat on the surface about shoulder-width distance. Press up lifting only your upper body off floor. Make sure to keep shoulders down and away from your ears. Hold for 20 seconds and then return to starting position.
Spine Stretch in Quadruped (Cat Pose)
Begin on all fours: your face down under your shoulders and knees under your hips. Engage your core and slowly round your back up toward ceiling. Hold for 20 seconds and return to beginning.
Always speak with your doctor if pain continues to get worse and when starting a new training program.
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