Patient handout · Holistic

Stretching & mobility (back, neck, hips)

What it is

Stick figures doing a knee-to-chest stretch, a hamstring stretch and a standing hip stretch.

Gentle stretching may help tight muscles relax and help you move more easily. Doing it often may help more. Stretch to mild tension, never to pain.

Check with your provider before starting, especially if you have a heart or lung condition, recent surgery, osteoporosis, or are pregnant.

It may help with

Low Back Pain
Neck Pain
Sciatica
Facet Syndrome

How to start

Knee rolls: 8–10 each side, slowly
Knee-to-chest: Hold 20–30 seconds, 2–3 times each side
Hamstring stretch with a strap: Hold 20–30 seconds, 2–3 times each side
Half-kneeling hip flexor stretch: Hold 20–30 seconds each side

Self-care tips

Warm up first with a few minutes of walking.
Stretch to mild tension, never to pain. Do not bounce.
Breathe slowly; holding your breath tightens muscles.
Most stretches are held 20 to 30 seconds.

When to call us

Sharp pain that is worse during or after the activity and does not settle in a day or two
New weakness, numbness or tingling in a leg or arm
Fever, weight loss you cannot explain, or pain after a fall

Call 911 for chest pain, shortness of breath, fainting, or loss of bladder or bowel control.

This handout is general information and is not a substitute for medical advice.

Try the moves

1. Knee rolls

Lie on your back with knees bent and together. Slowly let both knees fall to one side, then the other, keeping your shoulders on the floor.

8–10 each side, slowly

2. Knee-to-chest

Gently pull one knee toward your chest until you feel a light stretch in your lower back and buttock.

Hold 20–30 seconds, 2–3 times each side

3. Hamstring stretch with a strap

Lying on your back, loop a towel or strap around one foot and slowly raise the straight leg until you feel a stretch behind the thigh.

Hold 20–30 seconds, 2–3 times each side

4. Half-kneeling hip flexor stretch

Kneel on one knee (use a cushion), other foot in front. Keep your trunk tall and shift your weight forward slightly until you feel a stretch at the front of the hip.

Hold 20–30 seconds each side

5. Chin tucks

Standing or sitting tall, gently draw your chin straight back, as if making a double chin. Do not tip your head down.

Hold 3–5 seconds, 10 times

6. Side stretch

Standing tall, reach one arm overhead and lean gently to the opposite side. Breathe out as you lean.

Hold 10–15 seconds each side

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