Paraspinal Stretch Part 1
1.) Lie on your back and bend your legs.
2.) Using your hands, slowly pull your knees towards your chest.
3.) You will feel an opening and very slight stretch in your lower back, near the bottom of your spine.
4.) Hold the stretch for 35 seconds. Do not bounce. Just hold it.
5.) Repeat this exercise 3 times. Do it 3 times a day.
Paraspinal Stretch Part 2
1.) Repeat steps 1 to 3 above.
2.) Instead of holding the stretch, alternate by pulling the knees to the chest and then releasing it. It is almost like a pumping action for the spine. Each time you pull the knees to your chest and release it, you will feel like you will have more movement and the back will “release” a bit more.
3.) Repeat this motion for 30 counts. Do the action slowly… Control the movement. 4.) Repeat this exercise 3 times. Do it 3 times a day.