[Jomar]

originally posted on the TOS forum but decided to post a copy here also.
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I know some have mentioned hip, low back and leg pains before, I have been having some of those myself lately.
I found some easy basic stretches& info sites, and wanted to share them.

These are focused mostly for the back and leg.

[Good stretching
To get the maximum benefit from stretching, proper technique is essential. It's also an important way to avoid injury. Keep the following stretching tips in mind:

* Start at the neck and work each muscle group down the body. This allows you to use already stretched muscles as you go.
* Stretch slowly and gently only to the point of mild tension, not to the point of pain.
* Hold each stretch for 10-20 seconds - don't bounce!
* Don't hold your breath. Inhale deeply before each stretch and exhale during the stretch.
* Stretch for the same amount of time on each part of the body. A set of 3-5 stretches is usually enough. As your flexibility increases, you might want to increase the number of repetitions.
* Alternate muscle groups and alternate sides.

Performing stretching exercises first thing in the morning is a great way to start your day refreshed and more limber. If you cannot do it every day, 2-3 times per week can still help improve your flexibility and may reduce your pain.]
http://www.spineuniverse.com/display...ticle3120.html

[Almost everyone can benefit from stretching the soft tissues - the muscles, ligaments and tendons - in the back, legs, buttock, and around the spine. The spinal column and its contiguous muscles, ligaments and tendons are all designed to move, and limitations in this motion can make back pain worse.

Patients with ongoing back pain may find it takes weeks or months of stretching and other back exercises to mobilize the spine and soft tissues, but will find that meaningful and sustained relief of back pain will usually follow the increase in motion.]
http://www.spine-health.com/wellness...ck-pain-relief

[Shortened Muscles Cause Back Pain

Shortened muscles can throw the spine out of alignment and cause back pain. Stretching exercises lengthen shortened muscles and relieve back pain. Tight back muscles, tight buttocks muscles, and even tight hamstrings (back of thigh muscles) or quadriceps (front of thigh muscles), can affect the alignment of the spine. Stretching the back with stretching exercises also increases mobility of the joints of the spine. ]
http://www.bigbackpain.com/back_exercises.html

images of some stretches-
http://www.synergyclinic.net/lowback...exionexercises



General Tips & Warnings

*
It is important not to overstretch, only go to the point of tension - but still a comfortable stretch.
*
Back pain can be caused by many different things and these stretches may not relieve pain in all individuals.
*
Consult your physician first if you might have any serious spine issues.

[Jomar]

A yoga thread with a good website posted here in 07.
http://neurotalk.psychcentral.com/sh...highlight=yoga


one I like for low back leg tightness-
http://www.yogajournal.com/poses/2480

[Jomar]

A variation on the Staff pose is on one of my beginner yoga tapes.

seems to be good for the tightness sensation in my whole lower back and legs.
I couldn't find a good picture showing it so I drew up a little picture

[tied]

a principle of stretching is that on the exhale you can get a better stretch, so each time you exhale see if the stretch can go a little further.

[Jomar]

I like this gals yoga videos -
http://www.youtube.com/watch?v=hxTMe...eature=related