For a Back Stretch, Try the Elbow Press
The elbow press is a type of stretching exercise that bends the back backward, in an extension. To do an elbow press:
-
Lie on your stomach on the floor, keeping the tops of your feet flat against the floor and slightly apart.
-
Take a few deep breaths to help you relax and feel comfortable.
-
Keeping your forearms and elbows close to your sides, press yourself up with your forearms. Keep your elbows bent and your forearms and hands on the floor.
-
Press your chest, neck, and head up while your buttocks, abdomen (stomach), and hips remain on the floor, relaxed. Hold this position for at least 15 to 30 seconds.
-
Lower yourself slowly back to the floor.
-
Repeat this exercise two or three times.
-
If you experience any pain in the lower back, stop the exercise and consult with your health care provider.
|