Peter Miller’s top three everyday stretches
Stretching is a great way to help relieve and prevent chronic back pain. For me, stretching is also the best way to start each new day. Give it a try — with just a strap and a yoga mat or carpeted area, you can try my three favorite stretches to relieve tension, improve circulation and start your day the right way.
Hamstring stretch — First, I like to lay down on a yoga mat or carpet. Using a belt, yoga strap or even a piece of rope, place your strap over the top of your foot; get a good grip and gradually pull your foot and leg back until you reach the point of resistance. You’ll notice that your hamstrings and glutes begin to elongate, allowing you to bring your foot farther back each time. Hold for three seconds, then ease your leg back down. Try this stretch 10 times for each leg.
Inner thigh stretch — This is a great stretch for your inner thigh area that also uses a strap. I like using a strap for some of my stretches because it’s almost like having a trainer in the room helping you. Start by laying on your yoga mat or carpet, then place your strap over the top of your foot. This time, you’ll bring your right foot out to the right side until you reach the point of resistance. Hold for three seconds. I’ll do 10 of these for each leg.
Outer thigh stretch — For this stretch, I like to use a technique that works the calves, hamstrings, glutes and hip muscles. While laying on your yoga mat with a strap over the top of your foot, you’re going to pick your leg up and cross it over to the opposite side. Hold this for three seconds, then switch to the other leg. You either bend your knee which will integrate another part of the glute muscle or keep your leg straight. You’ll be stretching a lot of different parts at once — it feels excellent.
Whether you’re just waking up or getting ready for bed, performing these three daily stretches will help keep your muscles limber while preventing or avoiding back pain. If you’re not able to stretch because of severe neck or back pain, reach out to Laser Spine Institute — you may be a candidate for their minimally invasive spine procedures with no lengthy recovery.§ They helped me, and they may be able to help you, too.