Dr. Alpert 7202 Tara Blvd Jonesboro, GA 30236 Tel: 770 472 8989

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Back Exercises and Stretches

Main | Back Related Exercises and Stretches | Neck Related Exercises and Stretches

Choose the exercises/stretches prescribed by our office:

Range of Motion Standard Stretches
Standard Exercises Stabilization Exercises

IMPORTANT: If this or any other stretch/exercise causes pain, tingling, numbness or other abnormality discontinue and contact our office immediately. The exercises/stretches contained within this website are solely for the use of existing, active patients of our clinic who have received a prescription for these exercises/stretches. Other individuals do not have our permission to perform the exercises/stretches contained within and should not attempt to do so. Attempting to perform these exercises/stretches, unless explicitly prescribed by our office, could result in serious injury or a worsening of existing conditions.


Flexion Stretch

flexion-stretch

Position:
Standing or seated in chair with leg spread apart.

Movement:
Standing - While standing erect, bend forward at the waist and reach towards the ground. Bend forward far enough to feel a comfortable stretch in the back and legs. Hold this position for a count of ___ seconds*, then return to the upright position. Seated - Lean forward between legs with arms stretched outwards. A comfortable stretch should be felt in the muscles of the back and legs. Hold this position for a count of ___ seconds*.

Repetitions and Sets:
*See personalized exercise prescription sheet.


Back Extension Stretch

back-extension-stretch

Position:
Standing or kneeling on floor with hands on hips.

Movement:
Slowly arch the lower back and stick out the chest while slightly leaning backwards. A comfortable stretch should be felt in the lower and mid back area. Hold this position for a count of ___ seconds*.

Important Tips:
If you have problems with balance or dizziness, perform this stretch in the kneeling position.

Repetitions and Sets:
*See personalized exercise prescription sheet.

 


Trunk Rotation Range of Motion

trunk-rotation-range-of-motion

Position:
Standing or seated position.

Movement:
Standing - Rotate your torso to one side while keeping your pelvis facing forward. Hold this position for a count of ___ seconds*, then return to the starting position. Next, perform this maneuver to the opposite side.

Seated -
Movement - Seated:
Grasp the chair arm of the opposite side with the hand and pull to assist in torso rotation. A comfortable stretch should be felt in the muscles of the back. Hold this position for a count of ___ seconds*, then perform this same movement to the opposite side.

Repetitions and Sets:
*See personalized exercise prescription sheet.


Lateral Flexion Stretch

lateral-flexion-stretch

Position:
Standing position.
Movement:
Run the hand directly down the side of the leg, being sure to bend laterally while avoiding forward bending. A comfortable stretch should be felt in the lateral rib cage region. Hold this position for a count of ___ seconds*, then return to the starting position and repeat this movement to the opposite side.

Important Tips:
If you have problems with balance or dizziness, perform this stretch in the seated position.

Repetitions and Sets:
*See personalized exercise prescription sheet.


Buttock Stretch

buttock-stretch

Position:
Lay on back and grasp bent knee with hands; other knee remains flexed.

Movement:
Slowly pull bent knee towards chest with hands. You should feel a comfortable stretch in the buttocks. Hold this position for a count of ___ seconds*, then perform this same movement on the opposite side. Alternatively, this stretch may be performed by grasping both bent knees together and pulling them towards the chest - as opposed to one knee at a time.

Repetitions and Sets:
*See personalized exercise prescription sheet.


Calf Stretch

calf-stretch

Position:
Leaning towards wall using both hands for support. The leg with the calf to be stretched is extended behind the torso while the opposite leg is placed forward with the knee bent.

Movement:
Gastrocnemius Stretch - Keeping the back leg straight, slowly lean towards wall allowing front knee to bend. A comfortable stretch should be felt in the calf of the rear leg. Hold this position for a count of ___ seconds*. Repeat ___ times*, then perform this same movement on the opposite side. Soleus Stretch - Keeping the back leg slightly bent, slowly lean towards wall allowing front knee to bend. A comfortable stretch should be felt in the calf of the rear leg. Hold this position for a count of ___ seconds*. Repeat ___ times*, then perform this same movement on the opposite side.

Repetitions and Sets:
*See personalized exercise prescription sheet.


Groin Stretch

groin-stretch

Position:
With knees bent, place bottoms of feet together in either the seated or supine (on back) position.

Movement:
Seated Stretch - In the seated position with knees bent and feet together, gently press on the tops of the knees down with the elbows. A comfortable stretch should be felt in the region of the inner thigh. Hold this position for a count of ___ seconds*.

Supine Stretch -
While laying on the back, bend the knees and place the feet together. Allow the legs to passively stretch towards the floor. A comfortable stretch should be felt in the region of the inner thigh. Hold this position for a count of ___ seconds*.

Repetitions and Sets:
*See personalized exercise prescription sheet.


Hamstring Stretch

hamstring-stretch

Position:
Either seated on floor with stretching leg extended and other knee bent or supine (on back) with hands holding back of thigh with the other knee bent.

Movement:
Seated Stretch - While seated on the floor, extend one leg and bend the other so that the foot faces the inner thigh of the extended leg. Gently lean forward until a comfortable stretch is felt in the back of the thigh. Hold this position for a count of ___ seconds*. Repeat ___ times*, then perform this same movement on the opposite side. A towel may be placed around the foot of the extended leg to assist in the stretch.

hamstring-supine-stretch

Hamstring Supine Stretch - While lying on the back, grasp the back of one thigh. With that knee slightly bent, pull the thigh towards the chest until the back of that thigh tightens. Then, slowly straighten the knee. A comfortable stretch should be felt in the back of the thigh. Hold this position for a count of ___ seconds*. Repeat ___ times*, then perform this same movement on the opposite side.

Repetitions and Sets:
*See personalized exercise prescription sheet.


Hip Flexor (Quad) Stretch

hip-flexor-stretch

Position:
The "stretched" leg is extended behind the torso while the other leg is bent and positioned in front of the torso.

Movement:
Gently lean forward while thrusting the pelvis forward and down. A comfortable stretch should be felt in the front of the anterior thigh of the rear leg. Hold this position for a count of ___ seconds*. Repeat ___ times*, then perform this movement on the opposite side.

Important Tips:
Be sure to keep the back straight.

Repetitions and Sets:
*See personalized exercise prescription sheet.


Iliotibial Band (ITB) Stretch

ilotibial-band-stretch

Position:
Supine with hand grasping outside of opposite side knee.

Movement:
Keeping back and shoulders flat on floor and arm extended for support, gently pull knee and thigh across to opposite side of the body. A comfortable stretch should be felt along the lateral aspect of the thigh. Hold this position for a count of ___ seconds*. Repeat ___ times*, then perform this movement on the opposite side.

Important Tips:
Perform this movement slowly avoiding any jerking motions.

Repetitions and Sets:
*See personalized exercise prescription sheet.


Piriformis Stretch

piriformis-stretch

Position:
Seated on floor with foot placed on the lateral aspect of the opposite side knee.

Movement:
Using your arm, gently pull the thigh of the bent leg and twist the body. A comfortable stretch should be felt in the buttock area of the leg which is bent. Hold this position for a count of ___ seconds*, then perform this same movement on the opposite side.

Important Tips:
Be sure to keep the back straight during the stretch.

Repetitions and Sets:
*See personalized exercise prescription sheet.


Tensor Fasciae Latae Stretch

tensor-fasciae-latae-stretch

Position:
Standing with crossed legs.

Movement:
With the legs crossed, slowly bend forward at the waist. A comfortable stretch should be felt in the lateral thigh of the rear leg. Hold this position for a count of ___ seconds*, then perform this same movement on the opposite side.

Important Tips:
If you have problems with balance or dizziness, use a wall to assist with balance or stretch with an assistant.

Repetitions and Sets:
*See personalized exercise prescription sheet.


Hip Abduction Exercise

hip-abduction-exercise

Position:
Lying on side.

Movement:
Slowly lift the top leg to a comfortable height, hold for a count of ___ seconds*, then lower. Repeat this movement ___ times*, then perform on the opposite side.


Hip Adduction Exercise

hip-adduction-exercise

Position:
Seated with a pillow or cushion between the knees.

Movement:
Slowly squeeze the knees together and hold for a count of ___ seconds*.

Repetitions and Sets:
*See personalized exercise prescription sheet.


Resisted Hip Flexion Exercise

resisted-hip-flexion-exercise

Position:
Lay on back with knees bent.

Movement:
Slowly push the knee towards the chest while resisting the movement with the hand. Hold for a count of ___ seconds*. Repeat ___ times*, then perform the same movement with the opposite leg.

Repetitions and Sets:
*See personalized exercise prescription sheet.


Hip Extension Exercise

hip-extension-exercise

Position:
Lay face down on floor or bed.

Movement:
Slowly extend the leg to a comfortable height and hold for a count of ___ seconds*. Repeat this movement ___ times*, then perform with the opposite leg.

Repetitions and Sets:
*See personalized exercise prescription sheet.


Lunge Exercise

lunge-exercise

Position:
Standing.

Movement:
Slowly step forward allowing both knees to bend so that the thigh of the forward leg is parallel to the floor and the knee of the rear leg touches the floor. Then, slowly push off with forward leg to return to the starting position. If this movement is too difficult to perform due to weakness, do not perform the full movement.

Repetitions and Sets:
*See personalized exercise prescription sheet.


Wall Squat Exercise

wall-squat-exercise

Position:
Standing with back against wall.

Movement:
Slowly bend the knees and allow the back to slide down the wall until the thighs are approximately parallel to the floor. Then, slowly push with the legs to return to the starting position.

Repetitions and Sets:
*See personalized exercise prescription sheet.


Abdominal Crunch Exercise

abdominal-crunch-exercise

Position:
Lying on back with knees bent and arms crossed on chest.

Movement:
Squeeze the abdominal muscles so that your shoulder blades are slightly lifted off the floor and your midsection is "crunched". Hold this position for a count of ___ seconds*, then slowly return to the starting position. Be sure to keep the neck relaxed and in a neutral position during the exercise.

Repetitions and Sets:
*See personalized exercise prescription sheet.


Oblique Crunch Exercise

oblique-crunch-exercise

Position:
Lying on back with knees bent and arms crossed on chest.

Movement:
Squeeze the abdominal muscles so that your shoulder blades are slightly lifted off the floor and your midsection is "crunched". As you "crunch", reach one hand to the opposite knee keeping the other hand on chest. Hold this position for a count of ___ seconds*, then return to the starting position. Repeat this movement ___ times*, then perform the same movement with the other arm. Be sure to keep the neck relaxed and in a neutral position during the exercise.

Repetitions and Sets:
*See personalized exercise prescription sheet.


Leg Lift Exercise

leg-lift-exercise

Position:
Performed lying on back or seated in chair.

Movement:
Floor - First, tighten the abdominal muscles and slightly squeeze the buttocks in order to press the small of the lower back into the floor and tilt the pelvis into a "neutral" position. Next, raise the bent legs until the lower legs are parallel and the thighs are perpendicular to the floor. Then, slowly extend the legs until they are near full extension, then bring them back to the starting position. Be sure all movements are slow and controlled.

Chair -

Movement - Chair:
First, grab sides of chair and lean back slightly while tightening the abdominal muscles and slightly squeezing the buttocks in order to obtain the "neutral spine" position. Next, raise the legs until the feet are approximately 6-12 inches off the ground. Hold this position for a count of ___ seconds*, then return to the starting position.

Repetitions and Sets:
*See personalized exercise prescription sheet.


Bridging Exercises

* Bridge - Standard
* Bridge - Leg Lift
* Bridge - Leg Extension

Bridging Overview: Bridging exercises help the individual "find" their "neutral spine" - a position in which the back is stabilized and less prone to injury. Once the individual has mastered the pelvic tilt exercise and is quickly and easily able to achieve a "neutral spine" position, bridging exercises may be initiated. Remember To:

* continue breathing during the exercise
* maintain slow and controlled leg movements
* avoid excessive low back extension during exercise
* avoid pelvic twisting during exercise


Bridge - Standard

bridge-standard

Position:
On back with knees bent and arms at side.

Movement:
Tighten the abdominal muscles and slightly squeeze the buttocks. Then, tilt the pelvis into a "neutral" position and raise pelvis off the floor. Hold this position for a count of ___ seconds*, then return to the starting position.

Repetitions and Sets:
*See personalized exercise prescription sheet.


Bridge-Leg Lift

bridge-leg-lift

Position:
On back with knees bent and arms at side.

Movement:
Once in the bridge position as described above, raise one leg bringing the foot approximately 6 inches off the floor. Hold this position for a count of ___ seconds*, then return the foot to the floor. Repeat this movement with the opposite leg.

Repetitions and Sets:
*See personalized exercise prescription sheet.

IMPORTANT: If this or any other stretch/exercise causes pain, tingling, numbness or other abnormality discontinue and contact our office immediately. The exercises/stretches contained within this website are solely for the use of existing, active patients of our clinic who have received a prescription for these exercises/stretches. Other individuals do not have our permission to perform the exercises/stretches contained within and should not attempt to do so. Attempting to perform these exercises/stretches, unless explicitly prescribed by our office, could result in serious injury or a worsening of existing conditions.


Bridge-Leg Extension

bridge-leg-extension

Position:
On back with knees bent and arms at side.

Movement:
Once in the bridge position as described above, extend one leg outwards until the knee is fully extended. Hold this position for a count of ___ seconds*, then return the foot to the floor. Repeat this movement with the opposite leg.

Repetitions and Sets:
*See personalized exercise prescription sheet.


Dead Bug Exercises

* Dead Bug - Arm
* Dead Bug - Leg
* Dead Bug - Arm and Leg

Dead Bug Overview: The "dead bug" exercise is performed once the individual has mastered the "Pelvic Tilt" exercise. The exercise is actually an extension of the pelvic tilt, involving arm and leg movements once in the "pelvic tilt" position.

Remember To:

* continue breathing during the exercise
* maintain slow and controlled extremity movements
* keep low back pressed into floor throughout exercise
* keep pelvis in the "neutral" position throughout exercise


Dead Bug - Arm

dead-bug-arm

Position:
On back with knees bent and arms at side.

Movement:
First, tighten the abdominal muscles and slightly squeeze the buttocks in order to press the small of the lower back into the floor and tilt the pelvis into a "neutral" position. Now, slowly extend one arm above the head and return it back down to the side. Next, perform the same movement with the opposite arm. Perform a total of ___ repetitions*.

Repetitions and Sets:
*See personalized exercise prescription sheet.


Dead Bug - Leg

dead-bug-leg

Position:
On back with knees bent and arms at side.

Movement - Leg Lift:
First, tighten the abdominal muscles and slightly squeeze the buttocks in order to press the small of the lower back into the floor and tilt the pelvis into a "neutral" position. Now, slowly lift one foot approximately 6 inches off the floor, hold it for a count of ___ seconds*, then return it back to the floor. Next, perform the same movement with the opposite leg. Perform a total of ___ repetitions*.

Movement - Leg Extension:
First, tighten the abdominal muscles and slightly squeeze the buttocks in order to press the small of the lower back into the floor and tilt the pelvis into a "neutral" position. Now, slowly extend one leg outwards until the knee is fully extended, and slowly return it back to the starting position. Next, perform the same movement with the opposite leg. Perform a total of ___ repetitions*.

Repetitions and Sets:
*See personalized exercise prescription sheet.


Dead Bug - Arm and Leg

dead-bug-arm-and-leg

Position:
On back with knees bent and arms at side.

Movement:
This exercise is similar to the arm and leg movements described above, except with this exercise, alternate arm and leg movements occur simultaneously. For example, once in the "neutral" position as described above, the left arm is slowly extended overhead while at the same time the right leg is lifted (or extended) - then, at the same time the left arm returns to the starting position so to does the right leg. Next, repeat this movement, but with the opposite arm and leg. Perform a total of ___ repetitions*.

Repetitions and Sets:
*See personalized exercise prescription sheet.


Mad Cat Exercise

mad-cat-exercise

Position:
Hands and knees on floor in "cat" position.

Movement:
Slowly arch the back upwards and tuck the chin by flexing the head forward and tightening the abdominal muscles - the "mad cat" position. Hold this position for a count of ___ seconds*. Then, lift the head upwards and extend the lower back so that the abdominal section hangs downward (reversed position). Hold this position for a count of ___ seconds*.

Repetitions and Sets:
*See personalized exercise prescription sheet.


"On All Fours" Exercises

* "On All Fours" - Arms
* "On All Fours" - Arms and Legs

"On All Fours" Overview: These exercises are generally performed once the individual has mastered the "Pelvic Tilt" exercise as the "on all fours" exercises are performed in the "neutral spine" position.

Remember To:

* continue breathing during the exercise
* maintain slow and controlled movements
* keep abdominal muscles tight throughout exercise
* avoid twisting the pelvis during the exercise


"On All Fours" - Arms

on-all-fours-arms

Position:
Hands and knees on floor.

Movement:
In the "on all fours" position, tighten the abdominal muscles and flatten the back to maintain a "neutral spine" position. Next, slowly extend one arm in front of the body, hold for a count of ___ seconds*, then return to the starting position. Repeat this movement with the opposite arm. Perform a total of ___ repetitions*.

Repetitions and Sets:
*See personalized exercise prescription sheet.


"On All Fours" - Arms and Legs

on-all-fours-arms-and-legs

Position:
Hands and knees on floor.

Movement:
In the "on all fours" position, tighten the abdominal muscles and flatten the back to maintain a "neutral spine" position. Next, slowly extend one arm in front of the body while simultaneously extending the opposite side leg backwards, hold for a count of ___ seconds*, then return to the starting position. Repeat this movement with the opposite arm and leg. Perform a total of ___ repetitions*.

Repetitions and Sets:
*See personalized exercise prescription sheet.


Pelvic Tilt Exercise

pelvic-tilt-exercise

Overview:
The pelvic tilt exercise helps the individual find and maintain their "neutral spine" - a position in which the back is stabilized and less prone to injury.

Position:
On back with knees bent and arms at side.

Movement:
Tighten the abdominal muscles and slightly squeeze the buttocks in order to press the small of the lower back into the floor and tilt the pelvis into a "neutral" position. Hold this position for a count of ___ seconds*. Be sure to continue breathing.

Tips:

* continue breathing during the exercise
* keep low back pressed into floor throughout exercise
* keep pelvis in the "neutral" position throughout exercise

Repetitions and Sets:
*See personalized exercise prescription sheet.


Prone Extention Exercise

prone-extension-exercise

Position:
Face down position.

Movement:
With the arms behind the back and while keeping the pelvis and legs in contact with the floor, slowly lift the torso off the floor. Be sure to keep the chin tucked during the movement to prevent neck strain. Hold this position for a count of ___ seconds*, then return to the starting position.

Repetitions and Sets:
*See personalized exercise prescription sheet.


Prone Press-Up Exercise

prone-press-up-exercise

Position:
Face down position.

Movement:
While keeping the pelvis and legs in contact with the floor, slowly push the torso off the floor and into extension using either the elbows or hands. Be sure to keep the buttocks and back relaxed, and keep the hips in contact with the floor. Hold when in a comfortable position for ___ seconds*, then return to the starting position.

Repetitions and Sets:
*See personalized exercise prescription sheet.

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