Thursday, November 7, 2013

Stiff Back

Arm side stretch
The AARP suggests doing arm stretches if you have a stiff back. To do them, stand with legs about shoulder-length apart. Face forward with the knees straight and loose. Keep the arms at your sides with the palms facing inward. Slowly raise your right arm as you bend to the left, keeping the palm pointed at the floor. As you bend, slide your left palm down the side of your leg. Face forward, keeping the head aligned with the spine. Hold this stretch for approximately five to 30 seconds. Repeat stretch on the other side. 

Knee to chest
According to the Mayo Clinic, knee-to-chest stretches can help rid the back of stiffness and pain. Start by lying on the back with the knees bent upward. With both hands, pull one knee up into your chest. Hold this stretch for 15 to 30 seconds. Return the leg slowly to the floor and repeat with the opposite leg. Hold for the appropriate time and then return this leg to the floor. Finally, grasp both knees and gently pull both legs into the chest simultaneously.

Cross-legged stretch
To do the cross-legged stretch, the AARP suggests lying on your back with your arms resting at your sides. Gently raise the left arm as you cross the left leg over the right leg, meeting at the knees. Stretch your head to the left slightly. Hold this position for about 5 to 30 seconds. Repeat the stretch on the right side.
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