Objectives
- Release and stretch low back, hamstring and calf muscles.
- Stretches and opens upper back vertebrae.
Targeted Muscles
- Low Back Musculature
- Hamstrings and Calf Musculature
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How to Perform
| 1 | Begin by standing with upright posture. |
| 2 | Breath deeply into the belly. |
| 3 | Inhale, extend arms over head. |
| 4 | Exhale, fold forward slowly, allowing hands, head and shoulders to simply hang. |
| 5 | Hold for a breath or two. |
| 6 | With a slight bend in the knees, Exhale. Push through your feet, using the back of your legs to roll up one vertebra at a time. Returning to an upright posture. |
| 7 | Repeat |
Alternative Exercise Suggestions for Patients with an ICD
| 1 | Avoid raising arms over head. Alternatively, bring them out to the side below shoulder level |
Common Challenges
- Do not complete this exercise if you have any spinal pathologies.
- It's common to forget to breath deeply when completing this stretch. Breathing deeply helps optimize each stretch.
| Load | Sets | Reps | Tempo | Rest |
|---|---|---|---|---|
| Body Weight | 1 | 6 | Slowly | n/a |