This presentation is a concise description of stretching, stretching exercises stretching exercises for neck, stretching exercises for trunk stretching of lumber spine exercises.

1. STRETCHING EXERCISES
FOR NECK, TRUNK AND
LUMBAR SPINE
Dr.Saima Mustafa 033

2. Stretching
Stretching is something that we should all do daily, and it's never too late to start.
There are many important benefits to be had, including:
• Improved range of motion
• Increased power
• Can help prevent latent trigger points from becoming active
• Diminished post-treatment soreness
• Reduced fatigue

3. Stretching Exercises for Your Neck:
Flexion Stretch: (Chin to Chest
Chin to chest)
Begin each exercise with your neck in midline position. Your head should be
centered and not tilted forward, back, or to the side. You can do this exercise
while either lying flat on your back or sitting up.
1. Gently bend your head forward while bringing your chin toward your chest.
2. Stop when a stretch is felt in the back of your neck.
3. Hold position for 20 seconds.
4. Return to starting position.
5. Repeat this four more times for a total of five repetitions.
Be sure to stop if you feel worsening pain in your neck as you
are stretching.

4. Extension Stretch: (Eyes to Sky
Eyes to sky)
Cervical extension involves looking up, and it can help relieve tension in your
neck. Extension of your cervical spine may also be useful to help relieve pain
from bulging discs in your neck.
Begin each exercise with your neck in midline position. Your head should be
centered and not tilted forward, back, or to the side. You can do this exercise
while either lying flat on your back or sitting up.
1. Gently bend your head backward so that your eyes are looking up to the
"sky."
2. Stop when a stretch is felt in the front of your neck.
3. Hold position for 20 seconds.
4. Return to starting position.
5. Repeat this four more times.

5. Rotation: (Side to Side
side to side)
Begin each exercise with your neck in midline position. Your head should be centered and not tilted
forward, back, or to the side. You can do this exercise while either lying flat on your back or sitting up.
1. Gently turn your head to the left, looking over your left shoulder.
2. Stop when a stretch is felt in the right side of your neck.
3. Hold position for 20 seconds.
4. Return to starting position.
5. Repeat above stretch four times.
6. Gently turn your head to the right, looking over your right shoulder.
7. Stop when a stretch is felt in the left side of your neck.
8. Hold position for 20 seconds.
9. Return to starting position.
10. Repeat above stretch four more times.
If either rotation direction causes pain, stop and check in with your PT.

6. Lateral Flexion: (Ear to Shoulder
ear to shoulder)
Begin each exercise with your neck in midline position. Your head should be centered and not tilted
forward, back, or to the side. You can do this exercise while either lying flat on your back or sitting up.
1. Gently bend your neck in attempts to touch your left ear to your shoulder.
2. Stop when a stretch is felt in the right side of your neck.
3. Hold position for 20 seconds.
4. Return to starting position.
5. Repeat above stretch four more times.
6. Gently bend your neck in attempts to touch your right ear to your shoulder.
7. Stop when a stretch is felt in the left side of your neck.
8. Hold position for 20 seconds.
9. Return to starting position.
10. Repeat above stretch four more times.
This exercise program can be performed daily to help relieve neck pain and tension.

7. Supine Twist
1. Begin by lying on your back with both knees bent. Cross your right leg over
your left leg and open your arms out to a T, letting your legs fall to the left.
Feel the stretch along your right lower back and mid back.
2. Hold for 45 seconds on each side. Complete 2-3 sets depending on your
mobility deficits.
Stretching Exercises for Your Trunk and lumber:

8. Spiderman Stretch with Rotation
1. Lunge forward with your right leg.
2. Keep your right hand on the inside of your right foot.
3. Gently rotate open to the left.
4. Replace your right hand with your left hand and rotate open to the right.
5. Modification as needed: keep your back knee on the ground for improved
balance or mobility deficits.

9. Tick Tock Trunk Rotations:
Phase 1
1. Begin with your club behind your back and arms resting on
the club in a T position.
2. Gently bend side-to-side, moving through your middle and
lower back.
Phase 2
1. Keeping your hands resting on the club, rotate through
your trunk.
2. Keep your hips facing forward and shoulders aligned.
Phase 3
1. Hinge forward at the hips,keeping your chest up (but not
over-strained).
2. Rotate through your trunk.
3. Complete this exercise 10 times in each direction.

10. Thoracic Extension over Foam Roller.
Phase 1.
1. Lie on your back with your hips on the ground.
2. Place your hands behind your head and gently bend backward, allowing your
head and neck to rest in your hands.
3. You may hear some snaps, crackles, and pops.
Phase 2
1. Complete the above extension and gently rotate open to the right, then to
the left.
1. Complete 10 extensions/rotations at 3 different levels of the thoracic spine.

11. Single Knee to Chest
The single knee to chest is a very simple and gentle stretch for your glutes. It can
also be easily modified by pulling on your knee with more or less force.
Try it:
1. Lie flat on your back with your knees bent and the soles of your feet flat on
the floor.
2. Raise one knee so that you can grasp your leg just below your knees and
interlock your fingers.
3. Gently pull your knee toward your body until you feel a sufficient stretch.
4. Try to relax your legs, hips and lower back as you perform the motion.
5. Hold for 30 seconds.
6. Release and repeat on the other leg.
7. Repeat the exercise 2 times on each leg.