If you still feel pain just from lying on your stomach, try putting a pillow under your stomach. After you feel comfortable on the pillow, try doing the exercise without one. Try squeezing your glutes together as tight as you can while you’re in this position to help your lumbar support. [3] X Research source
Don’t try this exercise if you feel pain from just lying on your stomach since this might hurt even more.
To make this exercise easier for you, take a deep breath when you’re at the bottom position. Hold your breath as you lift your body and exhale at the top. [8] X Research source If you feel too much pain when your arms are directly below your shoulders, try moving your hands further out in front of you so your back doesn’t curve as much.
Keep your upper back straight throughout the exercise since this only targets your lower back. This exercise doesn’t stretch your back as well as prone press-ups, but it is easier to do if you need to stretch in an office or public place.
If you feel a lot of pressure on your spine, try putting a pillow under your head for some relief. Don’t lift your hips or back off of the floor while you’re doing this exercise. This stretch helps you feel less pain when you’re bending forward.
Breathe in as you’re leaning forward and exhale right before you sit up to help your body relax.
Don’t worry if you can’t reach your feet right away. It can take a little bit of time to relieve your pain and increase your flexibility. Avoid bending your knees, or else you won’t work your lower back as well.
You might also hear this exercise called a neck or cervical retraction. Once you get the motion down, you’ll be able to move it back without using your hands. You can do this exercise sitting, standing, or even lying down with a pillow or towel under your head.
If you feel some pain when you tilt your head back, loop a towel behind your neck and hold the ends straight out in front of you. You can also do this exercise lying down by letting your head hang over the side of the bed. Support your neck and head with your hand or a towel.
For a deeper stretch, pull your head closer to your shoulder with your hand. If you don’t have any pain or numbness, then do head tilts to each side.
Push your chin further to the side with your hand if you don’t feel pain to help improve your range of motion even more.
This stretch also works great if you suffer from headaches. Always do chin tucks or retractions after this exercise so you don’t stress your spine.
This will help you manage pain coming from your neck and radiating into your shoulders.
