The provision of various stretches for whatever area is causing concern has been the most common “do-at-home” intervention for patients.
Stretching can help to reduce pain, improve muscle contraction efficiency, and relieve tension in the nervous system.
Bird dog exercise
Plank to Downward Dog
Child pose provides a gradual and progressive stretch for your back, hips, knee and ankle musculature. It also helps stretch the upper back and your scapular musculature. This pose can help you with low back pain issues.
Cobra Stretch, also known as Bhujanasana, is a great exercise if you suffer from low back pain during flexion on bending forward. This exercise promotes extension of your back. It works on your cervical musculature and opens your chest for better respiratory exchange.
Tight calf muscles can lead to cramping and pain while walking or performing other functional activities. Calf stretches can improve flexibility and positively impact your gait cycle as you resume normal weight-bearing activities. You can perform these in various ways, including using the support of a wall or a chair or even on stairs!