Stretching!

Good stretching
To get the maximum benefit from stretching, proper technique is essential. It's also an important way to avoid injury. Keep the following stretching tips in mind:

* Start at the neck and work each muscle group down the body. This allows you to use already stretched muscles as you go.
* Stretch slowly and gently only to the point of mild tension, not to the point of pain.
* Hold each stretch for 10-20 seconds - don't bounce!
* Don't hold your breath. Inhale deeply before each stretch and exhale during the stretch.
* Stretch for the same amount of time on each part of the body. A set of 3-5 stretches is usually enough. As your flexibility increases, you might want to increase the number of repetitions.
* Alternate muscle groups and alternate sides.

Performing stretching exercises first thing in the morning is a great way to start your day refreshed and more limber. If you cannot do it every day, 2-3 times per week can still help improve your flexibility and may reduce your pain.

Types of stretches
The following are examples of stretches that may be helpful for people with back pain. Each one can be done 3-5 times or as many times as you are comfortable. Remember to breathe during the stretch. Also, be sure to talk to your doctor before starting any new exercise or stretching routine.

Neck Stretches
1) Stand with your feet flat on the floor, knees slightly bent, head forward.
2) Tilt your head slowly forward, bringing your chin toward your chest.
3) Turn your head to the left very slowly until your chin aligns with your left shoulder. Repeat to the right.
4) Tilt your head slowly to the left, bringing your ear over your left shoulder. Repeat to the right.
5) Return to the starting position

Shoulder Rolls
1) Stand with your feet flat on the floor, knees slightly bent, head forward.
2) Using slow, fluid movements, roll your shoulders forward 10 times beginning with little circles and progressing to larger circles.
3) Repeat step 2 rotating your shoulders backwards.
4) Return to the starting position

Hamstring Stretch (lying down)
1) Lie flat on your back with your knees bent.
2) Grasp one leg behind the thigh and slowly bring it toward your chest.
3) Pull until a gentle stretch is felt. Hold.
4) Return to the starting position.
5) Repeat with other leg.

Hamstring Stretch (standing)
1) Stand with one leg straight out in front of you, resting your leg on a table or chair.
2) Slowly bend the leg you are standing on until you feel a mild stretch under the thigh of the raised leg. Hold.
3) Return to the starting position.
4) Repeat with other leg.

Hip twists
1) Lie flat on your back with your knees bent.
2) Keeping your back flat on the floor, slowly rotate your hips to the left, lowering your legs down to the floor until you feel a mild stretch. Hold.
3) Return to the starting position.
4) Repeat step 2 rotating your hips to the right. Hold.
5) Return to the starting position

Back extensions
1) Lie on your stomach.
2) Prop yourself up on your elbows extending your back.
3) Slowly begin to straighten your elbows, further extending your back, until you feel a mild stretch. Hold.
4) Return to the starting position

Give it time
Increasing your flexibility to the full range of motion may take time, especially if you are new to stretching or have had chronic back pain for some time. But don't give up. Be encouraged with even small improvements in your flexibility. Even if it takes several months, in time you will see and feel a difference.

Good for body and mind
Use your stretching exercise routine as a way to not only help your body but also as a way to relax your mind. Don't rush through your routine; keep your movements fluid and precise. If it helps, use a mental image of a healthy, pain-free spine as your motivation to keep going. Other things that may help keep you motivated are stretching along with a video, listening to quiet music as you stretch, or exercising with a friend.

Important reminder
Be sure to talk to your doctor before starting any new exercise or stretching program to make sure there are no restrictions in the type of stretching you should do. This is especially true if you have recently had spine surgery. Also, let your physician know if you are experiencing pain when stretching. It may be an indication that your technique is incorrect or that you have an injury or some other medical problem.