back injury


EGOSCUE - Supine Groin Stretch

Lie on your back with one leg up over your inflatable large block or chair.

  1. Your other leg is straight out on the floor with it propped up from the side.

  2. Your arms should be at 45 degrees with your palms up. Relax your upper body and notice that your low back should begin to get flatter to the floor the longer you are in this position.

  3. HOLD and relax, then repeat on other leg. (Lay in this position for a minimum of 5min and up to 20minutes for each side, left and right)

Stretching, no equipment, Egoscue

EGOSCUE - Spinal Floor Twist

How to Perform this E-cise™

  1. Lie on one side in the fetal position with your arms straight out from your shoulders in front of you.

  2. Stack your knees one directly atop the other, where they should remain throughout the e-cise.

  3. Open the top arm, lifting it up and over your body to the other side letting it rest to the floor or as close to the floor as you are able.

  4. Move your head to look in the same direction as that arm.

    • Do NOT let your knees come apart while moving the arm to the other side.

    • Use your bottom hand to hold your knees together and keep them stacked on top of one another.

    • Remember to breathe.

    • Allow your body to open up.

  5. Hold as directed on your menu.

  6. Switch sides and repeat.

Stretching, Egoscue

EGOSCUE - Hip Crossover Stretch

  1. Lie on your back with both knees bent and your feet flat on the floor pointed straight ahead.

  2. Place your arms out to the side at shoulder level, with your palms flat on the floor.

  3. Cross your left ankle over your right knee and rotate the ankle/knee junction down toward the floor.

    • Your left foot should now be flat on the floor, along with the outside of your right leg.

  4. Look in the opposite direction and relax your shoulders. 

  5. Press the left knee away from your body using the left hip muscles.

  6. Hold as directed on your menu, then switch sides and repeat.