Glute Stretch: Neck Stretch #2:
Lie prone on the ground. Bend both legs. Sit all the way back in a chair.
Cross your right leg and let your ankle rest against the left Relax shoulders.
thigh. With your left hand, bring your knee toward your left Place both hands underneath
shoulder until you feel a stretch. Hold this position for 15 the bottom of the chair and hold
seconds and do it 3 times one each leg. the seat. Gently bring your right
For added stretch, once your right ankle is resting on your left ear toward your right shoulder
thigh, wrap your hand underneath your left hamstring and until you feel a stretch. You can
bring your left leg toward your chest. also place your right hand on top
Hold for 15 seconds and do it 3 times on each leg. of your head to bring your ear
closer to your right shoulder for
an added stretch.
Hold for 15 seconds and do it 3
times each side.
This brochure is designed for
individuals who wish to
maintain a healthy back.
Sitting Butterfly
Stretch:
Sit up tall drawing belly button in To help keep your back fit,
towards the spine. follow the instructions and
Place hands behind head (do not
lock fingers together). do this exercise routine 3
Hamstring Stretch: Keep the chin tucked and neck times a week.
Sit at the edge of a chair (make retracted (tall).
sure it does not have wheels). Pull elbows as far back as
Bend one leg and straighten out possible and squeeze shoulder
the other leg. Do a pelvic tilt. blades. Please do not perform these
Make sure your back is straight, Do not move your neck. exercises if you have been
then begin to lean forward Hold for 10-20 seconds and do it diagnosed with a severe
(bending from your hips) until 2 times. back condition.
you feel a stretch.
Hold this for 15 seconds and do
it 3 times on each leg.
Doorframe Stretch:
Place forearms on the
outside of a doorframe until
arms are at a 90-degree
Neck Stretch #1: angle.
Sit all the way back in a chair. Bring one leg forward and
Point nose toward right armpit. maintain a pelvic tilt.
Place right hand on top of head Slowly begin bending both
and gently bring head toward knees until you feel a stretch
your armpit until you feel a in your chest.
stretch. Hold for 15 seconds and do it UCSD Health Promotion Services
Hold for 15 seconds and do it 3 3 times. (858) 822-5382
times on each side.
http://studenthealth.ucsd.edu
Knee-to-Chest Stretch: Bridge:
Start with these 2 Lie on your back. Bring one knee to your chest
Hold this position for 20 seconds. Do this 3 times on each
Lie on your back with both knees bent and feet flat on the
floor.
exercises first leg. Feet should be hip-width apart (imagine a small ball
Or you can bring both knees to your chest, hold for 20 between your knees).
seconds and do it 3 times. You can hold your legs right Do a pelvic tilt first, then bring your bottom up from the
below your knees or you can hold them underneath your floor and squeeze your glutes.
Cat/Cow Stretch: legs. Hold for a count of 2 and slowly bring your bottom back to
Start on all fours. Make sure your wrists are underneath the floor. Do 2 sets of 10 repetitions
your shoulders and your knees are underneath your hips. For an advanced version, do steps 1-4 and slowly extend
As you inhale, lift your chest and glutes toward the ceiling one leg, then release it back to the ground. Now slowly
as your stomach sinks toward the floor. Lift your head and extend the opposite leg while still maintaining the bridge.
look forward. Do 2 sets of 10 repetitions.
As you exhale, round your shoulders and back. Move your
head toward the floor but don’t force your chin to touch your
chest.
Do this 5 times. This is a slow movement so be sure not to
rush the exercise or your breathing.
Opposite Arm and Leg Extension:
Lie on your stomach and place a rolled towel
underneath your hips.
Straighten arms and legs. Maintain a pelvic tilt. Plank:
Next, simultaneously raise opposite arm/leg parallel to Get on your hands and knees. Next, place your weight on
Pelvic Tilt: the ground (careful to not raise arm above shoulders). your elbows, and carefully straighten one leg at a time.
Lie on your back with both knees bent and feet flat on the Hold for a count of 2 and slowly bring them back to the Make sure your feet are hip-width apart and that your
floor. ground. elbows are underneath your shoulders. Your back and
Tilt your pelvis so that your belly button moves toward the Repeat with opposite arm and leg. neck should be in neutral position (maintain a pelvic tilt).
floor (do not suck in your tummy). You should feel your Do 2 sets of 10 repetitions. Hold this position for 15 seconds. Do this 3 times. To
pelvis rotate slightly. make it more challenging, you can hold the position for a
Hold this position for 15 seconds. Do this 3 times. longer time.
(*Remember to breathe!)
