This exercise helps to build strength in your glutes and lower back, helping to support the SI joint. To perform this exercise; Lie on your back with your knees bent and the arms against the body and palms against the floor. Squeeze the buttocks and...
The Pelvic Tilt When you're suffering from lower-back pain, you might feel as if your entire pelvic area is immovable. This stretch can help you start to bring some movement back to this area gently. Begin by lying on the floor with your knees bent and...
The hips are another common problem area for people with arthritis. Get on your hands and knees on a mat or comfortable carpet. Extend one leg up and out behind you and hold it in that position for five seconds. Repeat five times with each...
Sit up tall Place your heels together Let your knees drop out to your sides Pull your feet towards your groin You should feel a stretch in the insides of your thighs Hold 20 seconds Repeat 10 times. ...
Position your feet shoulder width apart. With your arms extended and in front of you, lower your body by bending at the knees and raise back up. Repeat this 10 times. For a more advanced stretch stand with your feet shoulder width apart and...
Stretch the shoulder blades by having your child stand with his arms stretched out, parallel to the ground. Keep the palms facing backward with her thumbs toward the ground. Have her press her arms back as if squeezing a ball behind her back. She...
Kneel on all fours, with your knees under hips and hands under shoulders. Don't over-arch your lower back. Keep your neck long, your shoulders back and don't lock your elbows. Slowly take your bottom backwards, maintaining the natural curve in the spine. Hold the stretch for one deep breath and return...
Stand arms length away from a wall and with feet shoulder width apart. Place your right foot about 2 feet in front of your left. Keeping both heels flat on the ground, let both knees bend, you should feel like you are lowering yourself...
Move your foot and ankle in a circle as large as possible You should feel no more than a mild to moderate stretch. Repeat 10 - 20 times provided the exercise is pain free. Don't forget to do both directions ...
Stretching the ITB is slightly different from stretching other muscles, as the ITB is a thick, fibrous band rather than an elastic muscle. Stand upright and cross your right leg behind your left. Lean slightly forwards and to your left side until you feel a...
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