From Dr. DeWitt

Recommended stretches.

Fourteen moves for the low back, neck, and shoulders, chosen because together they cover every major muscle group for proper movement. All of them are meant for every day. Tap one to see how, or let the routine walk you through all of them with a timer and rep counter. Short on time? The starred eight still cover every major muscle group.

Stretching should be uncomfortable yet pain-free.

Start the routine The short 8

Print the handout

Low back

Seven stretches, most of them on the floor.

Knees Together, Side to SideLying down, knees together, rock side to side.Dynamic · 10 times
Knees Apart, Side to SideFeet shoulder-width apart, knees swing side to side.Dynamic · 10 times
Knee to Chest , in the short routinePull one knee in, then the other, then both.Static · Hold 30 seconds
Bent Knee to FloorOne foot presses the bent knee toward the floor.Static · Hold 30 seconds
Hamstring , in the short routineA standing forward bend, back kept straight.Static · Hold 30 seconds
Quadriceps , in the short routineStanding, pull one foot toward the hip.Static · Hold 30 seconds
Cat and Cow , in the short routineOn hands and knees, round the back up, then let it sag.Dynamic · 10 times

Neck

Four slow holds, standing up straight.

Neck: Forward and Back , in the short routineDrop the head forward, then tip it back.Static · Hold 30 seconds
Neck: Ear to Shoulder , in the short routineBend the neck to one side, then the other.Static · Hold 30 seconds
Neck: Turn and NodTurn the head, then tip the nose down.Static · Hold 30 seconds
Neck: TurnLook over one shoulder, then the other.Static · Hold 30 seconds

Shoulders

Two holds and a set of arm circles.

Shoulders: Elbows In , in the short routineArms up in a V, elbows drawn toward each other.Static · Hold 30 seconds
Shoulders: Elbows Back , in the short routineSqueeze the elbows back as if to touch behind you.Static · Hold 30 seconds
Shoulders: Arm CirclesSlow full circles, forward then backward.Dynamic · 3–4 circles

Dr. DeWitt recommends these stretches to his patients. If you haven’t seen him, reach out before you start. If anything hurts rather than feels uncomfortable, stop.