7 BEST PHYSIOTHERAPY STRETCHES FOR HEALTHY MUSCLES
1. Yoga - Morning Stretch
• Lie faceup, arms by side, palms down
• Inhale, bring arms overhead & lift the spine off the floor
• Point toes. Extend legs & arms away from each other
• Exhale, bring arms back to side, release lumbar spine to the floor
• Repeat 10-20 times
• This is a rhythmic movement practised with the breath
2. Yoga - Downward Dog
• Lie face down, hands flat on the floor beside shoulders
• Feet hip width apart with toes flipped under
• Exhale, push hips up, keep tailbone high
• Back flat, arms straight, head between upper arms
• Knees straight or slightly bent, drop heels toward the floor
• Hold for 5 breaths, exhale & lower
3. Downward Dog (Abdominals)
• Begin in a push-up position, hips close to the floor
• Press hips up & back
• Form a V position from hands to feet
• Keep arms & legs straight
• Pause, lower & repeat
4. Cobra Stretch
• Lie face down, feet & legs together, toes pointed
• Hands flat on the floor, elbows by side
• Inhale, push pubic bone into the floor
• Slowly extend elbows, lift chest & head & gaze upward
• Pull shoulder blades down & back
• Hold for 5-8 breaths
• Exhale, slowly lower head to the floor, relax completely
5. Low Back Stretch - Seated - Partner Assisted
• Sit upright on the floor
• One leg straight, other bent & flat on the floor
• Put an opposite hand on bent knee
• Another hand on the above head
Partner stands behind & pushes torso into a rotation
• The partner then bends the torso sideward toward the straight leg
6. Low Back Stretch - Push - Partner Assisted
• Sit on floor
• Legs straight, feet spread wide
•Partner pushes lower back forward toward feet
•Stretch forward, hands on the floor
7. Hip Flexor Stretch - Lateral Flexion
• Kneel in a lunge position
• Hand of kneeling leg stretched overhead
• Laterally flex toward another side
• Keep hips facing the forward
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