meriam  +  690020 Mon, 23 Mar 09 05:32 PM Muscular stretching can be a very important part of the healing process for muscles of the back. Back strengthening exercises help to build stability to weak tissue. The exercises below are general exercises to increase flexibility and can help to stabilize the back. *The following back exercises should never be performed if they cause irritation to your back or any other condition while they are being performed!   As each back condition is different. Sit-ups                                                                                                                                     Sit-up exercises should be done very precisely to avoid any traction to the spine.  Place your knees up on a chair, with your legs and hips at a 90 degree angle.  Support your neck but don't pull on it as you raise your upper chest, no more than 30 degrees.  Look straight up with your eyes to keep from pulling forward on the head.  Do 3 sets of 12 reps, or to your individual tolerance.  It is important to concentrate on feeling the strain in your abdominal  muscles and not your neck or back.  Hamstring Stretch Sitting on the ground, with one leg straight and the other one comfortably bent in front of your body, bend at the waist and lean forward, keeping your back as straight as possible.  Reach with your arms towards the foot until a stretch is felt under your thigh.  Hold each stretch for a minimum of 30 seconds, any less than 15 seconds and the muscle will not conform to the new increase in length.  Do 3 reps, 3-6 times a day. Back Flexion Stretch While lying on your back, pull both knees to your chest while simultaneously flexing your head forward until you reach a comfortable stretch in a balled-up position.  Do 8-12 repetitions this way holding each one for 8-10 seconds at a time. Quadriceps Stretch Start with stretching the left Quadriceps muscle.  While standing hold a solid surface for support and bend back your left leg.  Grab your left ankle and pull that foot to your left buttocks while simultaneously pulling your left thigh backwards while keeping your back straight.  Pulling your thigh backwards is a very important part of this stretch, as it will place the stretch in the mid-thigh instead of overloading the pressure on the knee.  Do the exact opposite to achieve a stretch of the right Psoas portion of your front upper thigh area.  Hold each stretch for a minimum of 30 seconds.  Any less than 15 seconds and the muscle will not conform to the new increase in length.  Do 3 reps, 3-6 times a day. meriam Joined on Thu, Sep 18 2008 Junior Member 53 Images