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Natural Back Pain Relief: 16 Choices for Lasting Comfort.
Seated Hamstring
- Place two chairs facing each other.
- Sit on one chair and place the heel of one leg on the other chair, then lean forward.
- Bend at the hips until a gentle stretch is felt along the back of the thigh.
- Hold the stretch for 15 to 30 seconds.
- Repeat 5 times on each side. Quadriceps
- Stand with the right arm against a wall for support.
- Pull the left leg up behind the body, bending the leg at the knee.
- Grasp the left foot or ankle with the left hand.
- Hold this stretch for 15 to 30 seconds.
- Repeat 2 times on each side.
- Sit with the legs straight and apart to form a triangle.
- Gently lean forward toward the toes.
- Hold this stretch for 5 to 10 seconds, and gradually build up to 15 to 30 seconds.
- Lie on the stomach with the hands under the shoulders.
- Raise the upper body onto the elbows while keeping both hips on the ground.
- Hold this position for 5 seconds, and gradually build up to 30 seconds.
- Aim to complete 10 repetitions.
- Lie on the back with legs straight.
- Pull the right knee up to the chest, while keeping the left leg straight and on the ground.
- Grasp the right knee and pull it toward the left shoulder.
- Hold the stretch for 5 seconds.
- Repeat the stretch 5 to 10 times on each side.
- Lie on the back with both knees slightly bent.
- Gently move both knees to one side to twist the torso, while keeping both shoulders flat on the ground.
- Hold this stretch for 5 to 10 seconds.
- Repeat on each side.
- Lie on the back with legs straight.
- Bring one knee up, with the calf parallel to the floor.
- Turn the foot so it’s pointed slightly away from the body. Push the hand on the outside of the knee, and hold for 5 seconds.
- Then, turn the foot so it’s angled toward the middle of the body. Push the hand on the inside of the knee, and hold for 5 seconds.
- Repeat each stretch 3 times on each side.
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