Stretches for back pain LEEMORE BENRON LEVI REFLEXOLOGY + ACUPUNCTURE, MASSAGE AND MORE FOR WOMEN http://benron.co.il https://www.facebook.com/benron.co.il Photographed: Dafna Lotan, yoga instructor, Haifa www.lotanyoga.com music: © Soft Keys- josh hunsaker

1. Stretches for back pain

2. stretches to target:
• lower back pain
• upper back pain and neck pain
• shoulder tension

3. Stretch for
lower back

4. While standing or sitting,
place hands on pelvic
bones.
Slowly and gently arch
back.
Hold for 10 sec.
Photographed: Dafna Lotan, yoga
instructor, Haifa www.lotanyoga.com

5. While sitting on chair, place
one ankle on other leg’s
knee. Lean forward slightly
and slowly. Switch front leg.
Hold for 10 sec.
Photographed: Dafna Lotan, yoga
instructor, Haifa www.lotanyoga.com

6. While sitting cross legged,
reach forward as far as
you can.
Hold for 10 sec.
Switch front leg.
Photographed: Dafna Lotan, yoga
instructor, Haifa www.lotanyoga.com

7. While sitting on knees,
reach forward as far as
you can.
Hold for 10 sec.
Photographed: Dafna Lotan, yoga
instructor, Haifa www.lotanyoga.com

8. Stretch for
upper back
shoulders and neck

9. While sitting straight, bring chin
to chest. Hold for 10 sec. If you
don’t feel the stretch, lean
forward while keeping your back
straight.
Photographed: Dafna Lotan, yoga
instructor, Haifa www.lotanyoga.com

10. While sitting straight, bring chin
above one shoulder.
Hold for 10 sec. Switch sides
slowly.
Photographed: Dafna Lotan, yoga
instructor, Haifa www.lotanyoga.com

11. While sitting straight, roll your
shoulders for 10 repetitions: first
one side, then the other, then
together. Both directions.
Then raise and lower the shoulders
for 10 repetitions: first one side,
then the other, then together.
Photographed: Dafna Lotan, yoga
instructor, Haifa www.lotanyoga.com

12. While sitting straight, bring one
ear to the shoulder. Hold for 10
sec. If you don’t feel the stretch,
use your hand as extra weight –
but DO NOT PULL!
Photographed: Dafna Lotan, yoga
instructor, Haifa www.lotanyoga.com

13. SPECIAL TIP:
GETTING OUT OF BED

14. Before getting out of bed, keep your shoulder blades on
the mattress. Slowly lower both knees to one side, hold for
10 sec. Switch sides.
Photographed: Dafna Lotan, yoga
instructor, Haifa www.lotanyoga.com

15. Leemore Benron Levi
Reflexology + Acupuncture,
Massage and more
watch the movie on the next slide
http://youtu.be/xSW44A7DdyY