Different stretches have different functions. Some focus on a particular muscle or muscle group or limb and improve movement. Others, sometimes referred to as ‘active’ stretches, are intended to increase strength. These three exercises are designed to do both with your back:

The bridge: Lie on your back with your knees pointing up and your feet flat on the floor. Tighten your buttocks and stomach muscles and slowly raise your hips. Hold for a count of ten, and lower your hips. Do 10 repetitions at least once, up to 3 times per day.

Leg raises: Lie on your stomach. Tighten the muscles in one leg and lift it a couple of inches. Hold for a count of 10 and then lower. Do the same with the other leg and repeat 10 times with each side of the lower extremities.

The pointer: Get down on your hands and knees. Raise your left arm and point it forward while simultaneously extending your right leg. Hold that pose for 10 seconds and then do the same with your right arm and left leg. Do 10 repetitions at least once, again up to 3 times per day.

These are excellent strengthening exercises to improve the strength of the body’s core, the muscles of the abdomen and back. Talk with your chiropractor about other ways to strengthen your back.
Presented as a service to the community by: Union County Chiropractic Clinic, 110 Skyline Drive, Maynardville, TN (865) 992-7000 www.unioncountychiropractic.com.