Accidents happen! Just ask Carshala Youse of Montgomery. “I was in a car accident and injured my neck, back, and left hip. I came in with serious pain in my neck and back,” she says.
Carshala not only received treatment for her injuries at Encore Rehabilitation-Montgomery East, she received much more. Carshala reports, “I came in with serious pain in my neck and back. I was expecting to feel better in a span of two months. What I did not expect was to develop a bond with my physical therapists, have natural/uplifting conversations with staff, and ultimately feel 100% relief within a matter of 3 weeks. Absolutely wonderful staff with amazing results!”
Thank you, Carshala! Happy National Physical Therapy Month!
Keep the following in mind when starting a stretching routine as part of a program of back exercises:
Wear comfortable clothes that won’t bind
Stretching should be pain free; do not force the body into difficult positions
Move into the stretch slowly and avoid bouncing, which may actually tear muscles
Stretch on a clean, flat surface that is large enough to move freely
Hold stretches long enough (20-30 seconds) to allow muscles or joints to become loose
Repeat the stretch, generally 5-10 times
If one already has low back pain or neck pain, it is best to check with a physician or physical therapist to discuss whether the following neck, shoulder, and lower back pain exercises should be done.
Back Exercise Stretches
Many back pain patients know the feeling of tension in the back, especially first thing in the morning. These stretching back exercises can help bring back some suppleness and increase mobility, decreasing back pain and discomfort.
Back Flexion Exercise
While lying on one’s back, pull both knees to the chest while simultaneously flexing the head forward until a comfortable stretch is felt in a balled-up position. (See left Figure 8)
Knee to Chest Stretch
While lying on the back with the knees bent and both heels on the floor, place both hands behind one knee and bring it to the chest. (See right Figure 21)”