Back Stretches

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Back stretches help to keep your spine healthy. Performing back stretches also helps to keep your vertebrae loose and mobile so that when you bend over to pick up an object, you avoid injuring yourself.

You can perform back stretches after each set of a back exercise and at the end of your workout. You can also perform back stretches every morning if you have time. If you work at a desk all day, you may want to perform the Upper Back Stretch while seated. As with other stretching exercises, you should try to hold each stretch for 15 to 30 seconds.

LOWER BACK STRETCH

1. Lie on your back on a mat with your legs together and your knees bent. Lift your feet off the floor.

2. Wrap your arms around both legs in front of your knees.

3. Slowly bring your knees toward your chest to feel a stretch in your lower back. Make sure you keep your head on the mat.

UPPER BACK STRETCH

1. Stand with your feet roughly shoulder width apart and your knees slightly bent.

2. Bend your right arm and place your right hand on top of your head.

3. Bend your left arm and place your left hand on your lower back with your palm facing back.

4. Slowly tilt your head to the right to feel a stretch in your upper back and neck.

5. Repeat the exercise, switching the positions of your arms and tilting your head to the left.

SIDES OF BACK STRETCH

1. Stand with your legs together and knees slightly bent in front of an object you can grasp, such as a piece of gym equipment or a post or column at home.

2. Grasp the object with both hands at waist level with your palms facing each other.

3. Bend forward at the hips until your upper body is parallel to the floor.

4. Slowly bend your knees and pull your body slightly back and to the left to feel a stretch in the right side of your back.

5. Repeat the exercise, leaning your body to the right.

MIDDLE BACK STRETCH

1. Stand with your legs together and knees slightly bent in front of an object you can grasp, such as a piece of gym equipment or a post or column at home

2. Grasp the object with both hands at chest height with your palms facing each other.

3. Bend slightly forward at the hips and round your back.

4. Slowly bend your knees and pull your body slightly back to feel a stretch in your middle back.

FAQ

When stretching my lower back, can I focus on stretching one side at a time?

Yes. To focus on stretching one side of your lower back at a time, perform the Lower Back Stretch as shown on page 258, except with your arms wrapped around only one leg and your other leg straight on the floor. You may feel the stretch easier when you have your arms wrapped around one leg rather than both legs.

If I do not have an object to grasp for the Middle Back Stretch, is there an alternative stretch?

Yes. While standing, place your arms straight in front of you at shoulder height and put your hands together with your fingers interlocked. Turn your palms outward as you stretch your arms forward. Pretend you are pushing an object away from you. In addition to stretching your middle back, you should also feel a stretch in your shoulders, arms, hands, fingers and wrists.