The stretches and exercises I demonstrate most often in clinic, grouped by body area. Do only what your therapist or I have prescribed for you — stop anything that causes pain beyond a gentle stretch.
Sit tall on a firm bench or chair, cross one ankle over the opposite knee, then hinge gently forward from the hips with the back long. You should feel it through the low back and outer hip. Hold 30 seconds, repeat 3 times each side.
Hinge from the hips, keep the back long — no rounding or bouncing.
Stand tall with the feet hip-width apart. Reach one arm overhead and lean slowly to the opposite side, keeping both feet planted and the hips level, until you feel a stretch along the side of the low back. Hold 20–30 seconds, repeat 3 times each side.
These exercises provide general education and do not replace an examination, diagnosis, or a program prescribed specifically for you.
Education is a starting point. An exam with Dr. Woolf is how we find the right plan for you — starting with conservative care.
