Experienced alleviation of debilitating lower-back pain following execution of a single suggested stretch, as advised by an orthopedic physical therapist
Devin Trachman, a dedicated member of the Care Center's board of directors in Oklahoma County, is also an orthopedic physical therapist at Physical Therapy Central in Oklahoma City. Trachman's expertise extends beyond her professional roles, as she is an active member of both the American Physical Therapy Association (APTA) and the Oklahoma Physical Therapy Association (OPTA) since 2011.
Trachman graduated from the University of Oklahoma with a Bachelor of Science in Health Studies in 2011 and furthered her education, earning a Doctor of Physical Therapy degree from the University of Oklahoma Health Sciences Center in 2014. One of her recommended exercises for improving lower back mobility is the Bretzel stretch.
The Bretzel stretch is a simple yet effective exercise that targets multiple areas simultaneously, providing relief to the muscles of the lower back, thighs, and mid-upper back. To perform the stretch, follow these steps:
- Lie on your side with your knees bent about 90 degrees and stacked.
- Extend the arm that's on the bottom straight out in front of you. Bring your top arm behind your head or extend it back.
- Reach back with your top hand to grab the top foot or ankle, pulling the knee gently toward your chest and twisting the torso slightly.
- Slowly lower your top leg backward while keeping hold of your ankle, allowing your torso to rotate and open the chest.
- Maintain the stretch for about 1 minute on each side, focusing on deep, slow breaths.
- Repeat on the other side to maintain balance and bilateral mobility.
Some variations of the Bretzel stretch include using a foam roller under the side you lie on to enhance the stretch and mobility benefits.
For best results, perform the Bretzel stretch regularly and slowly increase your range of motion within your comfort level. Avoid forcing any movement that causes pain.
The benefits of the Bretzel stretch have been transformative for many individuals, including one who has experienced improved daily mobility, reduced lower-back pain, and a more comfortable sitting position. The individual no longer hunches over at their desk, and their range of motion has significantly improved, allowing them to move more freely throughout the day.
Over time, the individual was able to lower their shoulders closer to the ground while performing the Bretzel stretch, and the reduction in lower back stiffness and pain allows for rotation of the torso without triggering pain. The Bretzel stretch has made a big difference in the lives of those seeking relief from lower back issues.
For visual demonstrations, check out the Instagram post from Superior Stretch or TikTok videos on the Bretzel stretch for practical examples of execution and duration. Incorporating the Bretzel stretch into your daily routine could be a fantastic addition to your overall well-being.
- Devin Trachman, a leading expert in orthopedic physical therapy, recommends the Bretzel stretch to improve lower back mobility, a practice that she believes can positively contribute to overall health-and-wellness and fitness-and-exercise.
- The Bretzel stretch, part of a variety of therapies-and-treatments endorsed by professionals like Devin Trachman, provides benefits such as increased flexibility, pain relief, and improved mobility, especially in the lower back, thighs, and mid-upper back.
- Regular practice of the Bretzel stretch, coupled with a wellness approach that may include other fitness-and-exercise and health-and-wellness practices, can foster a holistic approach to wellness, enhancing the quality of life for individuals seeking relief from lower back issues.
