Maintaining good postural alignment is essential to becoming and staying pain free. Do these OET stretches daily to improve your posture and life, play, and be pain free.

1.
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971-­‐279-­‐2189
Daily
at
home
pain
free
stretching
routine
1.
Static
Back
• Lie
on
your
back
with
your
legs
resting
at
90
degrees
on
a
chair
or
ottoman.
• Rest
your
arms
out
to
your
sides
at
a
45
degree
angle
with
your
palms
up.
• Relax
your
legs
and
upper
body
and
breathe
deeply.
• Hold
this
position
for
5
minutes.
2.
Upper
Spinal
Floor
Twist
• Lie
on
your
side
in
the
fetal
position
with
your
arms
straight
out
in
front
of
you
and
your
knees
and
hips
bent
at
90
degrees.
• Stack
your
knees
one
directly
atop
the
other,
where
they
should
remain
throughout
the
exercise.
• Lift
the
top
arm
up
toward
the
ceiling
and
reach
toward
the
floor.
• Turn
your
head
to
look
in
that
direction.
• Do
NOT
let
your
knees
come
apart
while
moving
your
arm
to
the
other
side.
• Use
your
bottom
hand
to
hold
your
knees
together
and
keep
them
stacked
on
top
of
one
another.
• Allow
your
upper
body
to
open
up
as
you
breathe
and
relax
your
stomach.
• Hold
for
1
minute.
• Repeat
on
the
other
side.

2.
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971-­‐279-­‐2189
3.
Cats
and
Dogs
• Start
on
your
hands
and
knees
with
your
fingers
pointed
straight
ahead.
• Be
sure
your
hips
are
directly
above
your
knees
and
that
your
shoulders
are
directly
above
your
hands.
• For
the
Cat
position:
Pull
your
hips
under,
push
your
upper
back
toward
the
ceiling,
and
pull
your
chin
toward
your
chest
as
your
breathe
out.
• For
the
Dog
position:
Roll
your
hips
forward
to
put
in
arch
in
your
lower
back,
collapse
your
shoulder
blades
together,
and
look
up
as
your
breathe
in.
• Move
slowly
back
and
forth
between
the
Cat
and
Dog
positions
10
times.
4.
Downward
Dog
• Start
on
your
hands
and
knees
with
your
fingers
pointed
straight
ahead.
• Curl
your
toes
under
and
lift
your
knees
off
the
floor
pushing
your
hips
towards
the
ceiling.
• Tighten
your
quads
and
keep
your
knees
straight
as
your
push
your
upper
body
through
your
arms
toward
your
feet.
• Tilt
your
pelvis
forward
to
create
an
arch
in
your
lower
back.
• Slowly
lower
your
heels
toward
the
floor
without
losing
the
arch
in
your
lower
back.
• Hold
for
1
minute.