Twins Chiropractic and Physical Medicine
Stretching Videos
Keeping Muscles Flexible, Strong and Healthy
We’ve put together an array of stretching videos that provide easy-to-follow demonstrations so you can perform them with ease!
LOWER BACK STRETCHES
Cat/Camel Motion Exercise
In this video, we will be demonstrating the Cat/Camel Exercise. First, start on your hands and knees on a soft surface and slowly arch your back and hold this position for five seconds. Then slowly rotate your pelvis and round your back out and hold this position for five seconds. You will want to repeat this process five to six times.
Elbow Raise Stretch
My name is Dr. David Clements from Twins Chiropractic. We will be demonstrating the Elbow Raise Stretch for the lower back in this video. The first step is to lie facedown, raising your body with your elbows and extending your back. If you aren’t feeling any pain, gently extend your back until your arms are straightened. You will want to hold this stretch for 15 seconds and repeat this process three times, relaxing between each stretch.
Cross Crawl Exercise
Want to strengthen your lower back and core? If yes, this video is for you. We will be demonstrating the Cross Crawl exercise. First, you will be lifting opposite extremities (right arm and left leg) and extending your arm forward and leg back. Keeping your core nice and tight while stabilizing your body. Hold this position for five seconds, and switch for the opposite extremity. Repeat this process five times.
Hamstring Stretch
In this video, we will be demonstrating the Hamstring Stretch. For the first step, you will be sitting with one leg to the thigh and the other leg straight out. Slowly start to lean forward, bringing your chest down to your knee. Hold this stretch for 15 seconds, then switch to the other leg and repeat this process three times per leg.
One Leg Kneeling Extension
In this video, we will be demonstrating the One Leg Kneeling Extension. Here’s how to do it. Kneeling on all fours, slowly extend one leg behind you while keeping your core engaged. Hold this position for 15 seconds and then alternate to the other leg. Repeat this process five times.
Lateral Flexion for the Lower Back
Hello, everyone! This is Dr. David Clements from Twins Chiropractic. In this video, we will be demonstrating the Lateral Flexion for the lower back. For this stretch, you will be sitting on the floor with your left hand firmly on the ground. Slowly lean your body to the left side as your right arm starts to reach over your head. Hold this stretch for 15 seconds and alternate to the other side. Repeat this process three times.
One Leg Crossover
Want to target your lower back, hips and glutes? We have a great exercise for you. In this video, we will be demonstrating the One Leg Crossover. First, lie on the floor facing up. Slowly bring your left leg over your body and hold for 15 seconds. Repeat this process with the opposite leg three times. Remember to keep your shoulders anchored during this stretch.
One Leg Pull-in Stretch
Today, we will be demonstrating the One Leg Pull-in Stretch in this video. First, lie flat on the floor facing up. Next, grab one of your knees and slowly bring it toward your chest. Hold this placement for 15 seconds. Repeat this process with the opposite leg three times.
One-Leg Extension
In this video, we will be demonstrating the One Leg Extension Stretch. First, lie flat on the floor facing down. Next, extend one leg up and hold for five seconds. Slowly lower the right leg back to the floor and bring the opposite leg up and hold for five seconds. Repeat this process five times per leg.
Plank Exercise
Want to condition your core? If yes, this video is for you! We will be demonstrating the Plank Exercise. First, lie flat on the floor facing down. Next, raise your body using your elbows to lift, keeping your body completely flat. Hold this position for 15 to 30 seconds. Repeat this process three times.
Seated Flexion Stretch
In this video, we will be demonstrating the Seated Flexion Stretch. First, grab a sturdy chair that will allow your body to lean forward. Slowly bend your upper body forward, allowing your head to fall between your knees and your hands to fall to the floor. Hold this position for 15 seconds. Repeat this stretch three times.
Seated Rotation Stretch
We will be demonstrating the Seated Rotation Stretch in this video. First, grab a sturdy chair and sit down facing forward. Next, slowly turn your body to the right using the chair for support. Hold this placement for 15 seconds. Repeat this process to the opposite side three times.
Trunk Extension Stretch
In this video, we will be demonstrating the Trunk Extension Stretch. First, lie flat on your chest and place both your arms behind your back. Next, extend your head and shoulders backward as your chest starts to lift off the floor. Hold this stretch for three seconds and relax between each set. Repeat this stretch five times.
Two Leg Pull-in Stretch
Hello, this is Dr. David Clements from Twins Chiropractic. In this video, we will be demonstrating the Two Leg Pull-in Stretch. First, lie flat on your back, facing up. Slowly bring both your legs toward your chest, grasping them with your hands. Hold this stretch for 15 seconds and repeat three times.
NECK STRETCHES
Anterior Neck Stretch
Given all the time many of us spend on technology each day, our neck can get tight. In this video, we will be demonstrating the Anterior Neck Stretch. First, place your hand on your opposite shoulder right above the collarbone. Next, keep your eyes level as you begin to laterally tilt your head toward your shoulder. Hold this position for 15 seconds with a pause between each stretch. Repeat this process on the opposite side three times.
Arm Pullback Stretch
In this video, we will be demonstrating the Arm Pullback stretch. First, place both arms behind your back, interlocking your fingers. Next, pull your shoulders back toward the floor as you lift your arms. Hold this stretch for 15 seconds. Relax between each set and repeat this process three times.
Pectoral Stretch
Ready to stretch your pecs? In this video, we will be demonstrating the Pectoral Stretch. First, stand in front of a doorway and place your forearms alongside the door frame. Next, lean forward through the doorway as you will begin to feel a stretch throughout your chest. Hold this stretch for 15 seconds. Relax between each stretch and repeat the process three times.
Range of Motion
In this video, we will be demonstrating the Range of Motion of the neck. First, slowly extend your head backward, then flex your head forward. Next, return to a neutral position and then rotate your head to the right and left in a fluid and continuous motion. Return to a neutral position and then laterally bend the neck to opposite sides. Relax between each stretch and repeat this process three times.
Shoulder Rolls Stretch
Do you carry a lot of tension in your shoulders? In this video, we will be demonstrating the Shoulder Rolls Stretch. First, start with your arms to the side of your body. Next, roll your shoulders backward, raising them toward your ears then back closing your shoulder blades. Then roll your shoulders forward. Return your shoulders to the starting position and repeat this process three times.