Stretch Away Pain Continued

The Position:
Place the band down on the middle of your mat. Lie on the mat, aligning your spine along the band. Leave about six inches of band sticking up behind your head.

The Move:
Using both hands, grasp the end of the band that’s above your head, making a hammock for your head to rest on. Inhale to prepare, and then exhale as you pull your navel in toward your spine and curl forward.

Slowly lower your head and shoulders back to the mat. Repeat 10-15 times. Do not allow your shoulder blades to move toward each other as you lift. Instead, keep your collarbones open as you move.

Avoid overusing your biceps to raise yourself—focus on lifting from your abdominal muscles.

The Position:
Place one end of the band on the floor, and step on it with your right foot. Grasp the other end of the band with your right hand.

The Move:
Slowly lift your right arm straight up, causing the band to become increasingly taut. Keep your shoulders down (not up around your ears).

Holding the band with your right hand, slowly bend sideways to the left and, just as slowly, return to center.

Inhale as you bend to the side, and exhale as you return to the center. Do 5 reps, and then repeat on the left side.

The Position:
Hold the band behind your back, palms facing away from you and close together. Roll your shoulders back.

The Move:
With arms straight, pull the band down and apart while slightly arching the upper back. Do 5 reps, then pause and repeat.

Be sure to check with your healthcare provider before starting any new exercise regimen, and remember to only do the exercises to tolerance—do not do too much at once.