SPINAL STRETCHES AND EXERCISES

FIGURE 4 STRETCH:

HAMSTRING STRETCH:

CAT/COW:

FOAM ROLLER:

THORACIC SPINE:

 

HIP:

 

BRIDGE:

BIRD DOG:

PELVIC CLOCK:
Lay face up with feet on the floor and knees bent, imagine you have a clock on the front of your
abdomen. Your belly button is the 12 o’clock and your pubic bone is the 6 o’clock and your right
and left hip bones are the 3 and 9 o’clock points. Start by going between the 12 and 6 o’clock
points = vertical: Move from 12 to 6 o’clock to establish the balance between the abdominals
and low back muscles. Next go between the 3 and 9 o’clock points = horizontal: Move from 3 to
9 allowing your pelvic bones to rotate left to right. Then go all the way around your clock starting
at 12 o’clock making a circle with your pelvis. Try to move smoothly and hit all of the points on
your clock. Once you perform the above exercises find neutral spine ( the natural curve of your
lower back), on the clock face by being balanced on the center of the sacrum and feeling
minimal effort of the abdomen and low back muscles.