Stretches and Rehab Exercises

If doing this stretch on the ground is difficult try your bed. This is a wonderful stretch for the lumbar discs and facets as well as the SI joints.

This is a wonderful stretch on its own but especially before or after the cobra pose (part of our recommended daily stretch routine). It’s great for stretching the lower and mid back as well as the hips. It’s also good during pregnancy.

This is a lovely stretch to open up the lower back freeing nerves and nourishing spinal discs. It’s easy for virtually anyone to do and it feels wonderful.

This stretch is wonderful for the shoulder and rotator cuff muscles.

This is great for people with shoulder issues caused by tight pecs and biceps.

This routine can change your life. It is best done daily and can be done in less than a minute. I recommend setting aside a specific time in the day to do this, such as before you go to bed. Tip: Keep your lower back straight when you bend forward towards your toes to help isolate the hamstrings.

This is one of the best exercises to strengthen your core (the muscles that support the spine and pelvis). Tip: Try keeping your belly button pulled in towards your spine. This helps engage the transverse abdominus muscle which adds extra stability to your core.

This exercise will make your core (abs and lower back muscles) stronger which is important for lower back and hip health! If you can do a prone plank for 2 minutes or more, congratulations you have a strong back.

This is a great exercise for anyone with a sway back, history of C-section, athletes, people looking to get stronger or those with lower back pain. I hope you enjoy!

This is a wonderful exercise to strengthen your core spinal muscles.

I’ve been doing this stretch almost every morning for decades because it feels awesome. I got it from reading an Andrew Weil book on healing. This stretch floods your brain with healthy nerve input and keeps your back flexible.

I love this stretch because it’s terrific for athletes or people with pain in the low back, hip, buttocks or going down the legs. In yoga this is called the pigeon pose.

This is the best way to stretch the hip flexors. It can be intense so stay relaxed and breathe into it. It can take a bit of practice so be patient

This is one of the best exercises to reverse slouching posture (gamer’s neck, head forward posture, rounded shoulders etc.).

This video show you how to stretch your neck. It’s terrific for people with neck problems, and even issues with shoulders, elbows or wrists.

Hold each stretch for as long as you like but 1-3 seconds at full stretch is good. Do this routine as often as you wish but once per day is a terrific goal.

This device is designed to help restore the normal lordotic curve found in the neck (cervical spine) for people with kyphotic or alordotic neck curves.