Stretching Exercises for Your Back

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Stretches for Your Back

Women stretching with sea in the background
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Day to day activities can often cause tight back muscles. Over time this can result in significant back pain and increase your risk for back injury.

In this article, you will learn some exercises to stretch all of the major muscles of your back in a quick and effective way. Performing these stretches will help prevent back pain and assist in reducing present back aches.

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Stretch #1

  1. Lie on your back with knees bent and your feet flat on the floor.
  2. Place your bands on the back of your thighs and pull your legs toward your chest.
  3. Pull until a gentle stretch is felt.
  4. Hold for 15 seconds.
  5. Return to the starting position.
  6. Repeat 9 more times.

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Stretch #2

  1. Lie on your back with your knees bent and feet flat on the floor.
  2. Keeping your back flat on the floor, rotate your hips to the left, lowering your legs down to the floor until a gentle stretch is felt.
  3. Hold for 15 seconds.
  4. Return to the starting position.
  5. Repeat 9 more times.
  6. Keeping your back flat on the floor, this time, rotate your hips to the right, lowering your legs down to the floor until a gentle stretch is felt.
  7. Hold for 15 seconds.
  8. Return to the starting position.
  9. Repeat 9 more times.

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Stretch #3

  1. Lie on your stomach.
  2. Prop yourself up on your elbows extending your back.
  3. Start straightening your elbows, further extending your back.
  4. Continue straightening your elbows until a gentle stretch is felt.
  5. Hold for 15 seconds.
  6. Return to the starting position.
  7. Repeat 9 more times.

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Stretch #4

  1. Lie on your back with your knees bent and feet flat on the floor.
  2. Push the small of your back down and into the floor by tightening your lower abdominal muscles.
  3. Hold for a count of 10.
  4. Return to starting position and repeat 9 more times.

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Stretch #5

  1. Lie on your back with your knees bent and feet flat on the floor.
  2. Push down through your feet as you slowing lift your bottom up off the floor.
  3. Hold for a count of 10.
  4. Return to starting position and repeat 9 more times.

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Stretch #6

  1. Kneel down on the floor in an all four position on your hands and knees.
  2. Curl your back up toward the ceiling like and angry cat.
  3. Hold for a count of 5.
  4. Return to starting position.
  5. Pull your stomach down to the floor, hollowing out your back.
  6. Hold for a count of 5.
  7. Return to starting position.
  8. Repeat 9 more times.

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Stretch #7

  1. Sit in a chair with your feet flat on the ground.
  2. Curl your neck, upper back, and low back forward until your chest is on your thighs and you can touch the ground with your hands.
  3. Hold for a count of 10.
  4. Return to starting position and repeat 9 more times.

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Stretch #8

  1. Stand up straight with your arms at your sides and your feet shoulder-width apart.
  2. Bend your trunk sideways to the left while sliding your left hand down your thigh and reaching your right arm over your head.
  3. Hold for a count of 10.
  4. Return to starting position.
  5. Now bend your trunk sideways to the right while sliding your right hand down your thigh and reaching your left arm over your head.
  6. Hold for a count of 10.
  7. Repeat 9 more times.

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