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

How to Perform

1Begin by standing with upright posture.
2Breath deeply into the belly.
3Inhale, extend arms over head.
4Exhale, fold forward slowly, allowing hands, head and shoulders to simply hang.
5Hold for a breath or two.
6With 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.
7Repeat

Alternative Exercise Suggestions for Patients with an ICD

1Avoid 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

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