Hey everybody, it’s Doctor Jo. I just got
an email the other day, and somebody said that they were doing extension and rotation
stretches at physical therapy, and they couldn’t remember exactly how to do them correctly.
So what we’re gonna do today is we’re gonna do some extension and rotation stretches for
our back. So the first one I’m gonna have you do is an extension and so we’re gonna
roll over on our stomachs right now, so here we go. We’re gonna roll over onto our tummies.
I’m gonna pull down my shirt so hopefully my fanny’s not showing. Now the first thing
that you’re gonna do is you’re gonna prop up on your elbows. This is the one that’s
the least amount of pressure on your back so this is probably the one you want to try
first, and if it feels ok, then you can progress to the next step. The key with this on your
elbows is you want to bring your stomach down to the ground. You don’t wanna be arched up,
but you want those hips to be flat on the floor. And as you can guess it’s gonna be,
you’re gonna do it 3 times for 30 seconds. But if it feels good and it feels comfortable,
you can even do this for a while in the evening if you’re reading a book or watching TV this
is gonna stretch out your back. So you’re just sitting like this. Kind of relaxing your
hips and letting them roll onto the ground. So the next progression is if this feels good
and it’s feeling like it’s not quite stretching as much, or you stretched it out and now you
want to try a little bit more. What you’re gonna do now is you’re gonna push up all the
way up onto your arms. And straighten out your arms. Same kind of thing, though, you
want to try to keep those hips on the ground. You don’t want to push up like that, that’s
not gonna get that back extension that you need. You really want to roll those hips down
and feel that stretch. If you have somebody at home, they can actually push down on your
back a little bit right there to help you get that extension stretch. I’m sure you can
guess how long you’re gonna do it. 3 times for 30 seconds. Alright so those are some
of the extensions, now let’s do a couple of rotations. So I’m gonna have you roll over
onto your back, pull your shirt down again. And what you’re gonna do is this is gonna
be a progression again. You’re just gonna gently roll your legs to one side as much
as you comfortably can, trying to keep your hips down. And roll back to the other side.
Now you can do this either 10 times back and forth, or as you can guess, you can hold it
for 30 seconds and do 3 on each side. Whichever one’s more comfortable for you. So this is
gonna get a little bit of rotation in that lumbar spine back there. And you’re just gonna
roll back and forth. Now if that feels good and it doesn’t hurt. Then you can progress
it a little bit more, so you’re actually going to bring your bottom leg down to the ground.
The top leg you’re gonna pick it up and pull it to about a 90 degree angle and drop it
down to the side. And that’s gonna really get a good stretch. Sometimes you’ll feel
a little pop in your back. As long as it’s not painful, that’s ok. Same kind of thing.
You’re gonna stretch here for 30 seconds. If this feels good, you can actually put your
hand on top and give yourself a little bit more pressure down through there. And then
you’re gonna slowly come back up. And then rotate back to the other side. Leg down, bringing
your other leg about 90 degrees, drop it down. And if that’s easy, push a little bit. 30
seconds, 3 times each. Alright, for the last one, it’s gonna be a standing stretch. So
what I’m gonna have you do is I’m gonna have you stand on up. So the last stretch that
I’m gonna show you is an extension stretch again. And so all you’re gonna do, is you’re
gonna kind of put your hands on your hips for a little bit of guidance. And you’re gonna
lean back and get that stretch. Now remember, you don’t want to bend your knees and go back
like that, that’s not quite stretching your back. You really want to rotate at those hips.
So kind of put your hands there, and just lean back. I bet you can guess how many times
you’re gonna do it, yep 3 times for 30 seconds. No remember, you want to go back, you want
to feel some tension, that stretch in there, but you don’t want it to be painful. You never
want your stretches to be painful. You never want to feel like your muscles are gonna pop.
You want that good hurt. Like “oh, it’s hurts, but it feels good because I know it’s doing
something.” Alright so there you have it, those were your back extension and rotation
stretches. So if you liked them, please click the like button and leave us a comment. And
remember if you want to see more exercise videos, or even some educational videos, please
check me out at AskDoctorJo.com. So remember, be safe, have fun, and I hope you feel better