Steps for doing:

• The coloured part in being stretched.
• Sit over a couch
• Bend towards floor as shown
• Touch the floor with both palms
• Head flexed towards chest for better stretch
• Hold the same position for 10-20 seconds

In this video we are going to stretch erector spinae & interspinales muscle

The coloured part in being stretched as shown

The arrow indicates the direction of stretch

• The superficial group of muscle which connects all the spinal region from neck to the low back region.
• Symptoms refer to all spinal joints, neck, abdomen, trunk, groin, and hip regions.
• Symptoms may include pain, numbness, hypersensitivity, compression of adjacent blood vessels and nerves.
• Commonly related to disease such as spinal joint dysfunction, spinal joint osteoarthritis, spinal nerve compression, facet syndrome and others.

Steps for doing:

• The coloured part in being stretched.
• Stand straight as shown.
• Hold your right hip region.
• Bend backwards and towards left.
• Pull your chest backwards.
• Hold the same position for 10-20 seconds

In this video we are going to stretch External oblique muscle

The coloured part in being stretched as shown

The arrow indicates the direction of stretch

• This muscle is responsible for rotation and flexion of lumbar Spine, may cause abdominal colic ,and can mimic acute abdomen
• Symptoms refer to lumbar spinal joints, abdomen, pelvis, groin, and chest wall regions.
• Symptoms may include pain, numbness, hypersensitivity, compression of adjacent blood vessels and nerves.
• Commonly related to disease such as heart burn, abdominal cramps, vomiting, diarrhea, indigestion, dysmenorrhea and various gastrointestinal diseases

Steps for doing:

• The coloured part in being stretched.
• Right knee over towel as shown.
• Left leg positioned in front as shown.
• Move your body forward by fixing right knee.
• Keep your spine straight.
• Hold the same position for 10-20 seconds

In this video we are going to stretch Ilio Psoas muscle

The coloured part is being stretched as shown.

The arrow indicates the direction of stretch

• The stabilizer of the lumbar spine, responsible for difficulties in rolling over bed, bending side wards, and difficulty in climbing staircases.
• Symptoms refer to lumbar spinal joints, hip joints, abdomen, groin, and leg regions.
• Symptoms may include pain, numbness, hypersensitivity, compression of adjacent blood vessels and nerves.
• Commonly related to disease such as sciatica, lumbar nerve compression, lumbar joint and SI joint dysfunction, bursitis and others.

Steps for doing:

• The coloured part in being stretched.
• Hip and spine in straight line.
• Hold the right and left upper limb over head as shown.
• Move towards left side as shown.
• Pull right side chest towards left.
• Cross right leg over left for stability in standing position.
• Hold the same position for 10-20 seconds

In this video we are going to stretch Intercostalis muscle

The coloured part in being stretched as shown

The arrow indicates the direction of stretch

• This muscle is responsible for restricted rotation of the thoracic Spine, chest pain, Shortness of breath
• Symptoms refer to thoracic spinal joints, neck, abdomen, lung , chest wall regions.
• Symptoms may include pain, numbness, hypersensitivity, compression of adjacent blood vessels and nerves.
• Commonly related to disease such as rib joint dysfunction, costochondritis, myocardial infarction or herpes zoster, Cardiac arrhythmia

Steps for doing:

• The coloured part in being stretched.
• Lower body abuts floor.
• Upper body above hip raised and rotated towards left as shown.
• Hold the same position for 10-20 seconds

In this video we are going to stretch Internal oblique muscle

The coloured part in being stretched as shown

The arrow indicates the direction of stretch

• This muscle is responsible for rotation and flexion of lumbar Spine, may cause abdominal colic ,and can mimic acute abdomen
• Symptoms refer to lumbar spinal joints, abdomen, pelvis, groin, and chest wall regions.
• Symptoms may include pain, numbness, hypersensitivity, compression of adjacent blood vessels and nerves.
• Commonly related to disease such as heart burn, abdominal cramps, vomiting, diarrhea, indigestion, dysmenorrhea and various gastrointestinal diseases

Steps for doing:

• The coloured part in being stretched.
• Hold Hip and spine in straight line.
• Hold the right upper limb over head as shown
• Pull towards left and forward with left hand as shown
• Cross right leg over left for stability in standing position.
• Hold the same position for 10-20 seconds

In this video we are going to stretch Latissimus dorsi muscle

The coloured part in being stretched as shown

The arrow indicates the direction of stretch

• Muscle responsible for midthoracic back pain
• Symptoms refer to scapula, loin, shoulder, medial arm, forearm, ulnar aspect of hand, till 4th and 5th fingers
• Symptoms may include pain, numbness, hypersensitivity, compression of adjacent blood vessels and nerves.
• Commonly related to disease such as spinal joint dysfunction from T7 to L4, intrathoracic disease, heart disease, cervical nerve compression, tendinitis and others.

Steps for doing:

• The coloured part in being stretched.
• Hold Hip and spine in straight line
• Hold the right upper limb over head as shown
• Pull your right side body towards left as shown
• Cross left leg over right for stability in standing position.
• Hold the same position for 10-20 seconds

In this video we are going to stretch Quadratus lumborum muscle

The coloured part in being stretched as shown

The arrow indicates the direction of stretch

• The stabilizer of the lumbar spine, responsible for difficulties in rolling over bed, bending side wards, and difficulty in climbing staircases.
• Symptoms refer to lumbar spinal joints, hip joints, abdomen, groin, and leg regions.
• Symptoms may include pain, numbness, hypersensitivity, compression of adjacent blood vessels and nerves.
• Commonly related to disease such as sciatica, lumbar nerve compression, lumbar joint and SI joint dysfunction, bursitis and others.

Steps for doing:

• The coloured part is being stretched.
• Lie down as shown.
• Lift upper body alone(above hip).
• Lower body abuts floor.
• Hold both elbows in straight position for better stretch.
• Hold the same position for 10-20 seconds

In this video we are going to stretch Rectus abdominis muscle

The coloured part in being stretched as shown

The arrow indicates the direction of stretch

• This muscle is responsible for back pain especially in the midthorax and low lumbar region
• Symptoms refer to spinal joints, abdomen, pelvis, groin, and chest wall regions.
• Symptoms may include pain, numbness, hypersensitivity, compression of adjacent blood vessels and nerves.
• Commonly related to disease such as lower abdominal pain, pelvic pain, dysmenorrhea sacroiliac joint dysfunction, lumbar joint dysfunction

Steps for doing:

• The coloured part is being stretched.
• Sit over a couch.
• Bend towards floor as shown.
• Touch the floor with both palms as shown
• Head rotated and flexed towards right for better stretch
• Hold the same position for 10-20 seconds

In this video we are going to stretch Transverso-spinalis group of muscles

The coloured part in being stretched as shown

The arrow indicates the direction of stretch

• The deep group of muscle which connects all the spinal region from neck to the low back region.
• Symptoms refer to all spinal joints, neck, abdomen, trunk, groin, lung , chest and hip regions.
• Symptoms may include pain, numbness, hypersensitivity, compression of adjacent blood vessels and nerves.
• Commonly related to disease such as spinal joint dysfunction, spinal joint osteoarthritis, facet syndrome, sciatica and others.