How to Stretch Your Back

You use your back muscles in just about everything you do. Back pain is one of the most common complaints of muscle injury and soreness. Stretching your back strengthens the muscles, increases your flexibility and reduces the risk for another strain.

Difficulty: Moderately Easy

Instructions

1. Lay down and bring one leg to your chest and squeeze.
   

2. Lay on the ground and pull both legs up towards the chest.

3. Lay on the floor with your knees bent and feet on the floor. Turn your body and let your knees drop to the right and rest on the floor. Bring back to neutral, and then drop to the left.
   

4. Stand and raise your arms above your head. Stretch them as high as you can and hold.
   

5. Perform the yoga Child’s Pose. Kneel with your buttocks resting on your feet. Move your torso forward and rest your forehead on the ground, your arms out in front of you.
   

Tips & Warnings

• Do not stretch more than is comfortable. Injury to the back muscles or spine can occur when you stretch your back too far.

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