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Great Stretches for Caregivers

Great Stretches for Caregivers

If you’re in the caregiving business, you should be familiar with certain great stretches meant for caregivers. You are probably putting a lot of stress on your back.  Activities like lifting and transferring other people can take a toll on you. To avoid injury, back pain and other similar problems in the future, get started with the following exercises.

Bridge with knee extension stretches

This exercise involves lying on a mat with both the knees bent and your feet placed flat on the floor. Do this in a comfortable, neutral position. Start by slowly raising your bottom off the floor till you get to a bridge position. And while maintaining the bridge placement, lift one of your legs off-floor and gradually straighten your knee. Your arms, shoulder, and neck should be relaxed. Maintain this position for a minimum of 5 seconds, and then put your foot back on the floor while maintaining the bridge placement. Repeat the same using your other leg.  Each leg should get ten repetitions.

Bridge exercise with small steps

Lie on a Yoga mat keeping your feet flat on the floor, and knees bent. Find a comfy, neutral position. Slowly raise your bottom from the floor until you get to a bridge pose. Maintain this position, then lift each foot about 4” off-floor, in tiny marching steps. Using your buttock muscles, hold your pelvis as your legs move from the trunk! Repeat 20 times.

Dorsal extension

Start by lying on your stomach and place a tiny pillow under your pelvis to avoid unnecessary strain.  Stretch your arms out and relax.  Lift one leg and the opposite arm. Hold for 5 seconds then relax.  Repeat  with the opposite arm and leg.  Do 10 repetitions for each side.

Extension with Yoga Ball

Achieve a neutral spine position then extend your leg and opposite arm. Maintain this position for at least 5 seconds then repeat with the alternate combination of arm and opposite leg. If you want an additional challenge, add a 2-pound weight to each arm.

Chest pull with band

Stand with your feet shoulder-width apart. The two ends of the band should loop around both palms. Place the band in front of your body with your elbows bent slightly. Pull the band outwards and across your chest then hold for minimum 5 seconds. Return to starting position and repeat this exercise 20 times.
These exercises help straighten your spine and remove strain. They should be done 2-3 times per week and they are a great way for caregivers to maintain flexibility.  After trying these exercises, if your back pain still doesn’t go away come visit us at Active Family Chiropractic. (

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