A back stretch to reduce pain

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back ext in chair

As a physical therapist people ask me how to stretch their backs all the time.  Then they show me how they stretch.  95% of the time they’re doing the wrong stretches.

The picture above is the “good” stretch for people who sit for long periods, have stiffness in their back and generally speaking, are younger than 55. If you are over 55 send me an email for an appropriate stretch

Here’s how to do it:

  • Sit tall with your butt touching the back of the chair
  • Feet should be flat on floor
  • Clasp hands behind your back and arch your back over the chair
  • You should not feel pain, just a gentle stretch
  • Hold this position for 5 seconds and repeat 3 times. Repeat throughout the day

*If this stretch hurts your back, stop and consult a health care professional you trust. Physical therapists and chiropractors are great resources.

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