Two Minutes A Day Can Change Your Life!

Want to relieve your back, buttock and hip pain?

Do you have a few minutes in a day?

If you answered yes to both of those questions, here’s what to do. Remember, small things done every day equal huge health wins!

Da Rules

Always hold the stretch position for 20 – 30 seconds. You should feel a nice, gentle stretch without pain. If you have pain, stop!

Start by trying only exercise one for a few days. If it feels good, then you can stop exercise one and move on to exercise two.

Lying down

Exercise One

Lie on your back and bring your left leg up so that you can grasp your left ankle with your right hand as shown in the following diagram. Gently pull on your ankle so that the leg moves towards your chest. Repeat on the other leg.

PRO-TIP: You shouldn’t feel any pinching pain in the front of your hip as you bring your knee towards your chest. If you do, allow your knee to drift out, away from the midline until there is no pinching pain. Also, reduce how far you bring your knee towards your chest to just before you experience the pinch.

Calgary back exercises lying supine

Calgary back pain exercises-Single knee chest stretch

Exercise Two

Lie on your back and bring both legs up towards your chest as shown in the following picture. Gently pull your knees towards your chest.

PRO-TIP: You shouldn’t feel any pinching pain in the front of your hips as you bring your knees towards your chest. If you do, allow your knees to drift out, away from the midline until there is no pinching pain. Also, reduce how far you bring your knees towards your chest to just before you experience the pinch.

Calgary back exercises lying supine Calgary back exercises both knees to chest stretch

Make sure to contact us if you are having any pain or need some clarification on this health tip.

Can’t get enough stretching? Grab a free copy of our Full Stretch Routine.

Tags: Back Exercisesback painCalgary Back Painsciatica

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