Lower Back Spasms Seated Posterior Stretch Sit on the edge of a chair with your legs spread wide and your feet flat on the floor. With one hand stacked on top of the other, slowly reach your arms towards the ground between your legs, allowing your head to drop to your chest. When you feel a stretch in your back, hold this position for 10 to 30 seconds. Move your hands to the left to stretch the right part of your back, or to the right to stretch the left part of your back. Seated Rotation Sit up straight in a chair that has arms. Place your feet flat on the floor. Place both of your hands on the right arm of the chair and turn slowly towards it, pulling the arm to intensify the stretch. Make sure you continue to sit up straight. Hold this position for 10 to 30 seconds and then repeat on the other side. Child’s Pose Kneel on the floor with your knees shoulder width apart. Press your torso and chest into your knees and extend your arms all the way forward with your palms flat. Hold for 1 to 3 minutes. Cat/Cow Pose Kneel on all fours with your knees under your hips and your hands flat on the ground beneath your shoulders. Take a big inhale and arch your back while folding your neck towards your spine. Then, exhaling, round your back while pulling your chin towards your chest. Repeat 5 to 10 times. Knee to Chest Lie on your back with your knees bent and your feet together. Grab your knees with both hands and move them towards your chest until you feel a pull in your lower back. Hold for 10 to 30 seconds. Neck Spasms Scalene Stretch Stand with both hands clasped behind your back, arms fully extended. This is starting position. Lower your left shoulder and tilt your head to the right until you feel a stretch in your neck. Hold for 15 to 30 seconds, then return to starting position. Repeat the stretch 3 times on each side. Head Lift With Neck Curl Lie on the floor with your knees bent. Your feet and back should be flat against the floor. Bring your hands underneath your head. Tuck your chin into your chest as you lift your head about three inches off the floor, and hold for 10 seconds, keeping your shoulders flat against the floor. Repeat 5 times. Hamstring Cramps Static Stretch Step the foot of the cramped leg out in front of you. Plant the heel of the foot into the floor and lift the toes back toward your face. Keeping the leg straight, bend at the waist and fold your chest into your thigh as far as is comfortable. Hold the stretch until the cramp stops. Hamstring Standing Stretch Place the back of a chair against a wall and stand in front of it. Raise and straighten the affected leg as you place your heel on the chair. Bend forward at the hips, keeping your upper body straight and the opposite foot firmly planted. Hold the stretch until the cramp stops. Calf Cramps Runner’s Stretch Stand 12 inches from a wall and place your palms flat against it, with your arms extended at chest height. Extend the affected leg behind you, keeping your knee straight. Make sure both feet are flat on the floor. Lean toward the wall until your feel tension in the calf muscle of the affected leg. Hold for 10 seconds. Seated Stretch Sit on the floor with your legs straightened in front of you. Lean forward and grab the arches of your feet, or the farthest point on your legs you can reach. If you can, slide your hands up to your toes and pull them towards you until you can feel a stretch in your calves. If not, gently pull up and back on the area you can reach. You should still feel a stretch in your calves. Hold for 10 seconds. Arm Cramps Bent Elbows Bring the affected arm to the side of your head and hold it against your ear with the opposite hand. Bending at the elbow allow the affected arm to fold in half so that your hand touches your shoulders. Gently push back on your elbow with the opposite hand until you feel a stretch in your triceps (upper arm muscle). Hold for 15 to 30 seconds for 3 repetitions. Cross Chest Extend the affected arm across your chest. Gently push your elbow towards your chest until you feel a stretch in your triceps. Hold for 15 to 30 seconds for 3 repetitions.