2 Helpful Stretches

Many back problems come as a result of sitting too long, or too awkwardly. In the USA they call it “sitting disease” In the UK we call it “hip flexion contracture” The 2 exercises below really help, our clinic patients swear by them. They are very quick and easy to do.

When you sit for too long, the muscles on the front of the hips tend to shorten. As a result, when you stand they distort your posture forward. The back muscles now have to overwork to keep you upright.

(1) The 8 Second Posture Master!

Reduce Back Pain – Stand Taller
Walk with Style – Look Great

If your posture is just a few degrees forward, your back muscles have to overwork, and pressure in the joints and discs can actually be doubled.
Do this simple stretch just 3-4 times a day to help make a remarkable improvement… and stay that way.

Stand with feet apart, interlock fingers, palms up.

Pull shoulders back.

Push down with hands.

& forward with the hips. (Important!)

Take your weight onto your left leg.

Take your weight onto your right leg.

That’s it!

(2) The Hip Flexor Stretch

Do standing or kneeling once or twice daily.

Standing

Stand up straight using a table or window sill to keep you steady.

Put the other hand on your hip and move that leg back behind you, heel close to the floor.

Push you hip forward and pull your shoulder back (on that side). You should feel a nice stretch in that hip (see stars) Hold this position for 2 or 3 breaths. Repeat on the other side.

Kneeling

Kneel with one leg behind you, and your hand on that hip. Move the other leg forward as far as comfortable, and steady yourself by placing your other hand on the knee. Keep your feet shoulder width apart for stability.

Push forward on the hip and back with the shoulder. You should feel a nice stretch in that hip (see stars) Hold this position for 2 or 3 breaths. Repeat on the other side.

Shoulder not back, front foot too close!

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