We all know that it is hard to find time to stretch or do our daily exercises even though we know they are good for us.  We all have too much to do (or at least claim that we do) whether it is getting the kids ready for school, getting to work on time, or dare I say checking the latest “tweets.”

I’m going to try to make easy this as easy for you as possible to feel good and still save time in 5 minutes tops!

1. Lying on your back with your legs out long, slowly roll your feet inward towards each other. The goal is to touch the bed with the inside of your foot.  Make sure that the back is in a comfortable position and the rotation is coming from the hips.  When people experience back spasms it often is from twisting or bending over. There are 32 muscles that attach to and cross the hip/pelvis and play a key role in keeping our backs happy.  If there is good rotation in the hips then the risk for back, hip, and knee injury is decreased.
2. While still on your back flex your foot toward your face while exhaling and hold for 2 seconds; release and point your toes away from your face while inhaling. Both feet can be done at the same time. Try to do at least 10 repetitions. The legs should be completely straight. This will be a gentle stretch for your calves while pumping blood to the lower half of your body.  High arches, Plantar Fasciitis, shin splints are results have over developed or tight calves.
3. Okay last one. With your legs out long and still lying on your back, bring one knee into your armpit, gently assist, and hold only for 2 seconds; release and alternate with the other side.  This should give you a gentle stretch in the inner thigh, back of the thigh and/or in the low back. If you feel it across the front of your hip then it most likely means your hip flexors are tight. That should be fixed with some Active Isolated Stretching. 

Check out the website for a hip flexor release (on October 15 blog entry under “back pain”) - Stretchingbythebay.com.

Stay tuned for more stretches or even better call for an appointment! (415) 407-3874.

Thanks for reading and take care of yourself. You’re worth it!