Langer Chiropractic and Soft Tissue Therapy

We Can assist with:

General Health and Well-Being
Preventive Spinal Care
Musculoskeletal Management
Headaches and Migraines
Neck Pain
Back Pain
Arthritis
Sporting Injuries
Sciatic Nerve Pain
Paediatric Care (Infant Health)
- - Irritable Baby Syndrome
- - Colic and Reflux
- - Poor Sleeping Patterns
- - Feeding Difficulties
Child Care
- - Postural Problems
- - Bed Wetting
Langer Chiropractic and Soft Tissue Therapy

Unit 1, 36 Salvado Road, Wembley

Ph: 08 9382 3466 Fax: 08 9382 3477

At Home Stretches

General Stretching Guidelines

Hold all stretches for 30+ seconds and make sure you complete move on BOTH sides. Repeat stretches twice on each occasion with your body squarely aligned before beginning any stretch. Initially repeat 2-4 times per day. You should only take the stretch to a comfortable range. It shouldn’t produce pain. Please only perform stretches advised by your practitioner.

1. Knees to Chest * Pull both knees to chest * Hold as close to body as possible keeping upper body neutral
2. Gluteal Stretch * Lie on your back. * Lift up knee and pull with hands towards chest
3. Hamstring Stretch * Lie on your back. * Lift one leg straight up and pull at back of knee towards chest * Keep stretched leg straight
4. Mid back Stretch * Position yourself on all fours. * Arch middle back toward ceiling
5. Low back Stretch * Position yourself on all fours * Point stomach toward floor
6. Lumbar Stretch * Start on hands/knees * Sit back on your feet * Reach forward with your hands/arms
7. Hip Flexor Stretch * Kneel down on one knee with the other leg out in a lunge position * Tilt your pelvis backwards so your lower spine is not arched * Lean forward keeping your spine upright
9. Lumbar Stretch * Place hands on floor and straighten arms * Gently lower your pelvis towards the floor
10. Hamstring Stretch * Seated position * Slowly reach for toes with hand, keep leg straight.
11. Gluteal Stretch * Lie on back * Pull one knee up with hands * Cross opposite leg over.
12. Gluteal Stretch * Lie on back * Pull hamstring up with hands * Cross opposite leg over the top.
13. Upper Trapezius * Can be done seated or standing. * Place your opposite ear towards the shoulder and then tuck chin forward.
14. Upper Trapezius * Can be done seated or standing. * Place your opposite ear towards the shoulder without twisting the neck.
15. Shoulder Stretch * Place one arm across the body * Pull arm into a further stretch across body with opposite arm
16. Tricep Stretch * Can be done seated or standing * Raise one arm and bend at elbow * Pull elbow towards midline with opposite arm
17. Rhomboid Stretch * Interlock hands and face palms facing away * Gently push forward with hands
18. S-C-M Stretch * Turn your head 45 degrees. * Lift your chin up tilting the head backwards. * You should feel the stretch down the front of the neck.
19. Pectoral Muscles * Place your arms on the frame of a doorway with your elbows in line with your shoulders. * Lean through the doorway keeping your spine straight.
20. Pectoral Muscles * Place one arm straight on door frame * Lean away from the doorway keeping your spine straight.
21. Pectoral Muscles * Place one arm bent at elbow on door frame * Lean away from the doorway keeping your spine straight.
22. Resting Neck Extension * Place a rolled up towel underneath your neck * Ensure your head is resting on the other side of the towel creating a curve in the neck * Lie on a hard surface * This should not be a painful exercise. If discomfort is experienced ensure the towel is supporting the neck adequately without forcing the head to stay forward
23. Lying Chest Stretch * Lie on an elevated surface with neck supported. * With palms facing upwards place arms out on a 90+ degree angle to the body * Allow arms to stretch backwards increasing the stretch through the chest