Strengthening stretches are important to maintain muscles strength and mobility. Please see the following stretches you can perform at home.
Hold each of the stretches below for 30 seconds and aim to repeat them 2-4 times a day. Complete on both sides and repeat stretches twice on each occasion. Ensure that you are stretching at a comfortable range, you should never be in pain! Please only perform stretches advised by your practitioner at Langer Chiropractic and Soft Tissue Therapy, Wembley.
Strengthening Stretches
Bridge
- Lie on your back with your feet on the floor
- Slowly lift your pelvis off the floor
- Return pelvis to the floor
- Repeat 5 times
Single Leg Bridge
- Lie on your back with your feet on the floor
- Slowly lift your pelvis off the floor
- Slowly straighten leg, then bring it back to the floor, repeat on other leg
- Return pelvis to the floor
- Repeat 5 times
Abdominal Knee to Chest
- Lie on your back
- Slowly bring both knees up to your chest
- Slowly return to lying position
- Repeat 5 times
Kneeling Stability (Superman)
- Place yourself on all fours
- Slowly lift your one arm and the opposite leg up together
- Slowly lower arm and leg back to neutral and repeat on the other side
- Perform 5 repetitions each side
* Please consult with your practitioner before incorporating any of the following exercises into your program