Go4Life Exercise–Back Stretch

Go4Life Exercise–Back Stretch


13. Back Stretch. Use a sturdy chair with armrests for this exercise. Sandy: O.K. Well, head up. Abs in. Pull those shoulders back for me. What I’d like you to do is reach back with your left hand and take the right hand on the outside of the left thigh and twist. Turning. And holding. Now I want you to take another nice, deep breath and just relax into the stretch. And what we’re going to do is we are going to hold this stretch for 10 to 30 seconds, but for today, we’re just going to hold it for 10 seconds. And we’re going to bring it back to face forward. How’s that feel?
Jim: Alright. Sandy: Can you feel a little bit of a stretch?
Jim: Yeah. Sandy: O.K., well you look like you’re pretty good so let’s take it back. Left hand back again, right hand on the outside of the left thigh and stretch. Turning. Once again, take a nice deep breath, just relax into the stretch. Now you would do this 3 to 5 times on each side, so we’re going to do it one more time. So, take it back to the forward position. And, O.K., here we go. Last time. And reach over with the right hand, and stretch back. And hold, for 5, 4 3, 2, and bring it back to the forward position. O.K. Are you ready to do the other side?
Jim: Yes! Sandy: This time, instead of just reaching the back of the chair like this, what we’re going to do is reach way up high, turning, and just doing the same stretch, but just reaching a little bit further back. O.K., now your goal is to hold that stretch for about 30 seconds. So, but once again, we’re just holding for about 10 seconds. And we’re going to go ahead and come back to the face forward position. Can you feel the intensity? Can you feel a little stretch in the back?
Jim: A little stretch. It feels good.
Sandy: O.K. Let’s take it back again. Here we go. Reaching back, all the way to the back of the chair. And turning. Keeping those shoulders back. Abs in. Nice deep breath. And back to that forward position. We’ve got one more to go, Jim, O.K.?
Jim: O.K. Sandy: Here we go. Take it back. Way up high on that, uh, back of the chair. And hold for 5, 4, 3, 2, and 1. Back to face forward. O.K. Do you think you can add that to your routine everyday?
Jim: Absolutely.
Sandy: It’s a great stretch.

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