·        These exercises, done regularly, will help you keep a healthy back.

·    Exercise daily.  Reserve 10 minutes each day, 5 minutes in the morning and 5 minutes at night.

·    Don’t exercise if you are having pain. Consult Dr. Tanner if you have pain while exercising.

Neck Stretches

Perform stretches independently with 7 repetitions each.

·    Slowly drop head forward.  You will feel the stretch in the back of your neck.

·    Slowly drop head backward.  You will feel the stretch in the front neck muscles.

·        Slowly turn your head to each side.  Feel the stretch of the muscles on the side of your neck.

·    Do not stretch / lean your neck to the side (ear to shoulder) as this will irritate the nerves in your neck!

Back Stretches

Double/Single knee-to-chest stretch

·    Lie down on back.

·    Pull both knees in to the chest until you feel a stretch.

·    Keep the back relaxed.

·    Hold for 45 to 60 seconds.

·    Repeat with each leg separately.

Pelvic tilt exercise

·    Lie on back with knees bent, feet flat, and arms at sides (Figure a).

·    Tighten and lift buttock muscles (Figure b).

·    Hold for 10 to 15 seconds and release. Gradually increase your holding time to 60 seconds.

Trunk flexion stretch

·    On hands and knees, tuck in chin and arch back.

·    Slowly sit back on heels, letting shoulders drop toward floor.

·    Hold for 45 to 60 seconds.

Alternate arm-leg extension exercise

·    Face floor on hands and knees.

·    Raise left arm and right leg. Do not arch neck.

·    Hold for 10 seconds and release.

·    Repeat with right arm and left leg.  Do not arch neck.