Hey everyone, Doctor DeCubellis here from MAIN STREET CHIROPRACTIC. I wanted to go ahead and give you two low back stretches you can be doing at home.
So the first one we’re going to do, and Jonathan’s going to go ahead and demonstrate this, is we’re going to lay back with our shoulders flat against the ground and our knees are bent. Now, what we’re going to do is we’re going to slowly rotate our knees to one side.
Make sure when you’re doing this, your shoulders stay flat on the ground. You want to try and get as close as you can. If you can touch, that’s great. If you can’t, that’s fine too. Just as close as you can by keeping your shoulders flat.And then we’re going to hold this for up to 30 seconds, but do what you’re able to. Perfect. Just like that. And then come back to the center.
Now with all of these, remember, you’re going to do both sides, but we want to go ahead and show you the next stretch, which is going to be a hamstring stretch.
So with this one, you’re going to lay flat on the ground. And what you’re going to do here is with your knees straight, make sure your knees not bent, you’re going to go ahead and slowly, raise your leg up, make sure to get that knee straight. And then he’s going to grab, remember you’re grabbing closer to the ankle below the knee, and he’s going to go ahead and slowly pull up to where he feels a comfortable stretch, but it’s not painful. And again, we’re going to hold this for 30 seconds.
So you see he’s not gripping too hard. We don’t want to cause any pain in the muscle. He’s getting a stretch that’s perfect for him. Most of you won’t be able to do this much, which is totally fine. And then he’s going to slowly go ahead and go down and that’s it.
Those are two easy stretches you can do at home but believe me, they will make a big difference with your low back your hips, and your glutes