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Stretch Videos

Let’s face it: even if you don’t have back pain right now, you probably have experienced it at some point—and you may very well again in the future. To keep your back healthy, you should try to keep it strong, mobile, and flexible.

Going through these easy stretches will help you do just that. Consider incorporating them into your normal exercise routine or making them something you do when you first get up every day. Seeing your chiropractor on a maintenance basis is preventative in avoiding exacerbations or aggravations of a new or chronic condition.

The West Coast Integrative Wellness Center recommends stretching for increased muscle control, flexibility, and range of motion.

Stretching can be dangerous when performed incorrectly. Dr. Kaster has provided demonstration videos to promote proper stretching techniques.

  • Pectoralis Stretch
  • Dorsal Spine Stretch
  • Piriformis Stretch
  • Cervical Stretches
  • Knee to Chest Stretch
  • Hip Stretch
  • Hamstring Stretches
  • Gastrocnemius Stretch
  • Hip Flexor Stretch

Cervical Stretches


Hip Rotator Stretch (Piriformis)

Piriformis Stretch: is helpful for individuals with low back pain including sciatica. It is considered by many the best stretch that can be performed to help reduce low back pain, no matter what low back condition an individual may have. The piriformis muscle, also know as an external hip rotator, will alter gait and causes many to walk “duck footed”. Furthermore, it can cause low back pain when tight by pressuring the sciatic nerve, as this nerve on most of the population travels through the piriformis muscle.


Knee to Chest Stretch (Single & Double)

These stretches, which are great for low back pain, are demonstrated by Dr. Jason B Kaster, Fort Myers Chiropractor. This stretch helps individuals suffering for low back / gluteal / buttock tightness, or low back / buttock pain. Most of the time this stretch will not aggravate or make lower back pain worse, and helps to provide relief. Therefore, when performing this stretch we can be aggressive.


Cervical Stretches

Levator Scapulae Stretch / cervical stretch 1 of 4: Neck stretches to prevent neck tightness, and to lengthen or increase range of motion the neck muscles after injury. This muscle is usually the most effected by trigger points, weakness, inflammation, and very susceptible to injury especially in automobile accidents. Furthermore, when this muscle is tight and inflamed may cause cervicogenic headaches. Occupations that usually aggravate or cause muscle tightness / inflammation: pharmacists, hair stylists, dentists, students, or individuals who sit at a desk or computer for long periods of time.

Upper Trapezius stretch, Cervical Stretch number 2 of 4 of neck stretches. This stretch helps prevent neck tightness / stiffness, neck pain, decreased mobility and range of motion, and is important for post trauma, such as, an automobile accidents or sports related injuries. This muscle can contribute to cervicogenic headaches. Occupations that usually aggravate or cause muscle tightness / inflammation: pharmacists, hair stylists, dentists, students, or individuals who sit at a desk or computer for long periods of time.

Scalene muscle stretch, Cervical Stretch number 3 of 4, neck stretches. This stretch helps to prevent tightness and stiffness of the neck that comes with age, it helps to decrease neck pain, reduce thoracic outlet symptoms, increase neck range of motion after trauma / sports injury or an automobile accident.

Levator Scapulae Stretch / cervical stretch 1 of 4: Neck stretches to prevent neck tightness, and to lengthen or increase range of motion the neck muscles after injury. This muscle is usually the most effected by trigger points, weakness, inflammation, and very susceptible to injury especially in automobile accidents. Furthermore, when this muscle is tight and inflamed may cause cervicogenic headaches. Occupations that usually aggravate or cause muscle tightness / inflammation: pharmacists, hair stylists, dentists, students, or individuals who sit at a desk or computer for long periods of time.


Golfer’s & Tennis Elbow Stretches (Epicondylitis)

This Video By Dr. Jason B. Kaster, Fort Myers Chiropractor shows stretches for Golfers elbow (medial epicondylitis) and Tennis Elbow (lateral epicondylitis).


Hamstring Stretches

Left hamstring stretch: Dr. Jason B Kaster shows how to stretch the left hamstring in this chiropractic stretch video. This group of muscles can be a low back pain generator when they are tight. In addition, this tightness may cause the pelvis to shift and cause other problems, such as hip flexor tightness and pelvic torsion. This stretch is only to be performed as long as the individual does not have increased low back pain. This stretch is known as the straight leg raise in orthopedic testing. If you suffer increase low back pain or shooting / sciatic pain to the thigh, calf, and foot discontinue the stretch and see your physician for evaluation. If while performing the stretch you notice some numbness or tingling in the back of the thigh, calf, or foot you may continue the stretch-this is normal after a minute or two. It is recommended this stretch be performed for 5 minutes per leg. In summary, as long as this stretch does not increase low back, or shooting pain in the thigh, calf, or foot it will be beneficial to help decrease low back pain.

Right hamstring stretch: Dr. Jason B Kaster shows how to stretch the right hamstring along with an added calf muscle stretch gastrocnemius and soleus stretch. This hamstring muscles can be a low back pain generator when they are tight. In addition, this tightness may cause the pelvis to shift and cause other problems, such as hip flexor tightness and pelvic torsion. This stretch is only to be performed as long as the individual does not have increased low back pain. This stretch is known as the straight leg raise in orthopedic testing. If you suffer increase low back pain or shooting / sciatic pain to the thigh, calf, and foot discontinue the stretch and see your physician for evaluation. If while performing the stretch you notice some numbness or tingling in the back of the thigh, calf, or foot you may continue the stretch-this is normal after a minute or two. It is recommended this stretch be performed for 5 minutes per leg. In summary, as long as this stretch does not increase low back, or shooting pain in the thigh, calf, or foot it will be beneficial to help decrease low back pain. The gastroc / soleus muscle stretch helps provide relief from sciatica, radiating pain, post operative achilles rupture. Furthermore, when the hamstring, gastroc, soleus stretches when performed on a regular basis will help prevent injury for most sports related activities.


Hip Stretch (Gluteus Medius)

Hip / gluteus medius stretch. This stretch provides relief for individuals who have hip or myofascial pain, or perform exercises / activities repetitive that involve hip abduction. Furthermore it provides relief for individuals who suffer from a low back conditions with referred pain to the hips.


Middle Back Stretch (Dorsal Spine)

Middle back stretch or Dorsal spine stretch targets the rhomboid and middle trapezius muscles. Individuals with headaches, neck pain, whiplash type injuries, or myofascial pain / inflammation secondary to occupational / long term static positions will benefit from this stretch. The following occupations usually suffer from myofascial pain: students, individuals who sit at a desk, hair stylists, dentists, pharmacists to name a few.


Pectoralis Stretch

Dr. Jason B. Kaster Shows How to do a Pectoralis Stretch or exercise. Pectoralis Stretch is helpful for individuals with forward, rounded, and internally rotated shoulders. Typically seen with large breasted women, thoracic outlet syndrome, those who work or sit at a desk for long periods; and seen with individuals with poor posture where their middle back is slumped forward known as kyphosis. In addition, weight lifters who focus on their chest verses back when working out, typically have protracted or forward / rounded shoulders.


Calf Stretches (Gastrocnemius

Calf Stretch or Gastrocnemius Stretch performed by Fort Myers Chiropractor Dr. Jason B. Kaster. It is important to stretch the calf muscles to help prevent sports injuries, reduce symptoms of sciatica or radicular pain. Furthermore, this stretch is helpful after a sprain / strain of the calf or gastroc muscle, or post operative achilles tendon rupture / rehabilitation.


Treating Patients in the Fort Myers, Cape Coral & Surrounding Areas Since 2003
With Musculoskeletal Conditions & Other Conditions Requiring Chiropractic Care