Dr. Douglass Toth
1214 College Ave
Santa Rosa, CA
(707) 526 1390
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Stretch Series

Did you know stretching can help your spinal alignment and overall health? It can! This is our Simple Stretch Series. Over the next several weeks, we are going to show you which stretches & exercises can maximize certain areas of your life. Stretching is energizing. You will perform better throughout the day and stretching lessons the chances of hurting yourself during your favorite activities.

For our first installment – Stretching Through Low Back Pain

Many of our patients have the same chief complaint – lower back pain. Stretching helps with posture and REDUCES lower back pain. Stretching is also amazing for improving flexibility and making you feel full of life and ready to take on the day. We could go on and on about the importance of stretching but instead, let’s give you some stretches for low back pain relief.

Plank Stretch
Strengthening your core is so important. You will notice that as you’re core gets stronger, your back will have less pain. So plank! Plank all the time. In fact, up the challenge. Every time you plank, try to plank for five to ten seconds longer than the previous time. You’ll be surprised how quickly you can build core strength and start living free of low back pain.

Plank Position – lay face down on a mat, place your hands or elbows under your shoulders.

To Plank: Raise your body from your knees. Hold for 30 seconds and repeat three times.

**Maker it harder: Instead of planking from your knees, raise your entire body from your toes.

Knee to Chest Stretch
Lay on your back with your legs straight.

Bring your left knee towards your Face. Try to keep your back planted on the floor, don’t let your back arch. Hold for 20-30 seconds. Then switch legs, bringing your right leg toward your face and holding.

This stretch will release the tension after planking, exercising, or a particularly sore day. Try to hold the pose for as long as you can. Take frequent breaks, pay attention to slow and steady breathing, and focus on the lower pack. Take this time to relax and clear your mind.

Remember, don’t hurt yourself. If the stretch hurts, lesson the tension.

Confused? Make an appointment and speak with Dr. Toth – 707.526.1390, he will be able to give you a more customized stretch plan to help your specific aches and pains.

*All above images courtesy of Web Exercises

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