5 Minute Stretch Flow for a Tight Back
Unwind after a long day with this 5-minute stretch flow designed to release tension and loosen a tight back. Gentle movements target key muscles, improve mobility, and help you feel more relaxed and refreshed—perfect for easing the stress of sitting or standing all day.
- QL (quadratus lumborum) Stretch: 3 sets x 20 sec each side
o Put one your right foot behind the left then lean to the Left to stretch the Right QL
o Repeat the opposite direction to stretch the L QL
- Child’s Pose (3 way): 3 sets x 20 seconds each direction
o Start in quadruped then sit back onto your heels with your knees spread
o Walk your hands out as far as comfortable forwards and hold for 10-30 seconds
o Walk your hands to the right and hold for 10-30 seconds
o Walk your hands to the left and hold for 10-30 seconds
- Cat/Cow: 2 sets x 20 reps
o Start in quadruped and move between a cat and cow position
o Cat position is when your back is flexed towards the ceiling
o Cow position is when your back is arched towards the ground
- Piriformis Stretch: 3 sets x 20 seconds
o Laying flat on your back bend both knees then bring one leg across the other in a figure 4 position
o If this is not deep enough bring your legs into your chest (you may hold this with your hands)
What can PT do?
PT can assess your tightness and symptoms whether acute or chronic and determine if there is an underlying cause for your symptoms. PT will then create a specific plan with you to address the root causes and alleviate your pain.
If you would like to speak with one of our React providers, please give us a call today or book an appointment online.