Workout Wednesday – Back Stretches Part 2

We know that it has been harder for people to stay active over these last several weeks. Christina Lombardi, DPT PT has put together easy stretches to get you moving at home! Each stretch includes descriptive information and a video to demonstrate how to do it. This week will be part 2 of back stretches.

Seated Forward Bend

• Muscles: Glute muscles, hamstrings, lower back
• Movement:
  • Sit at the edge of a chair
  • Slowly lower your chest to the floor 
    • Reach to the floor with your hands
  • A stretch should be felt down the entire back
  • Hold this position
  • Repeat   
• Recommended Guideline:
  • Begin with 2-3 sets and hold for 20-30 seconds
    • If that is too difficult, you can try 10 sets holding for 5-10 seconds
• Key Points:
  • Do NOT rock or hold your breath

Side Bend

• Muscles: Side of your abdominal muscles
• Movement:
  • Stand with your feet shoulder width apart
  • Slowly lean to one side towards the floor
    • Do not arch your back
    • You can use support to assist you with safety
• Recommended Guideline:
  • Try 10 reps and hold a few seconds 
• Key Points:
  • Do NOT rock or hold your breath

Child’s Pose

• Muscles: Lower back/ glute muscles
• Movement:
  • Get onto your hands and knees
  • Slowly lower your buttocks towards your feet until a stretch is felt along your low back and glute muscles  
• Recommended Guideline:
  • Begin with 2-3 sets and hold for 20-30 seconds
    • If that is too difficult, you can try 10 sets holding for 5-10 seconds 
• Key Points:
  • Take nice deep breaths
  • Move slowly

Cat/Camel/Cow

• Muscles: Abdominal/ low back
• Movement:
  • Get onto your hands and knees
    • Your wrist should be under your shoulders and your knees should be directly under your hips so that the your back is flat and relaxed
  • Round you back and bend your head downward
  • Then, reverse the direction so that your arch your back and look upwards 
• Recommended Guideline:
  • Try 10 reps and hold each position for a few seconds
• Key Points:
  • Take nice deep breaths
  • Move slowly

Disclaimer: You should discuss your health risks with your provider before starting any exercise program.

Christina graduated in 2012 with a Bachelor’s degree in Biology/Secondary Education from West Chester University. She continued her studies at Temple University in Physical Therapy, graduating with a Doctorate of Physical Therapy in May 2015. Christina began her career in outpatient physical therapy and has worked per diem in both the acute and rehabilitation care settings. She treats a variety of orthopedic and neurological diagnoses in her current role as a staff therapist for Good Shepherd Penn Partners. Recently, Christina developed an interest in Oncology. Last year, Christina’s dad was diagnosed with prostate cancer and her cousin with ovarian cancer. In addition, within the past year, a few of Christina’s friends have also been diagnosed with cancer. Because of her love for family and friends and her passion for physical activity and wellness, she realized that she could help touch so many lives. Christina joined the Oncology Section of the American Physical Therapy Association in May 2019 and is beginning to take continuing education courses to develop her clinical knowledge and expertise. She instructs indoor cycle classes and has her Level 1 CrossFit Certification. She enjoys  various forms of exercise and other health and wellness related activities and topics.