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. The following 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 ten repetitions. (whenever you’re doing an exercise that requires you to lie on your back on the floor, you should roll up a small towel and place it in the small of your back to maintain your natural spinal curvature.)

Leg raises: lie on your stomach. Tighten the muscles in one leg and lift it a couple of inches. Hold for a count of ten and then lower. Do the same with the other. Repeat twenty times.

The pointer: get down on your hands and knees. Raise your left arm and point it forward and, simultaneously, extend your right leg. Hold that pose for 10 seconds and then do the same with your right arm and left leg. Do ten repetitions. This is an excellent strengthening exercise.

These are great exercises to strengthen 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