How to Perform Back Stretching Exercises

With at least 15 different muscles, the back stabilizes the body so that it can withstand all the twists, turns and impact that it undergoes on a daily basis. A back that is loose and limber helps prevent the injuries that can arise from overuse of the body. A few back stretching exercises performed daily are a good idea for everyone.

Instructions

Difficulty: Easy

Limber Up With the Back Arch

1. Lower yourself to the floor on your hands and knees on a mat or other padded surface.
2. Tuck your head down and toward your chest.
3. Arch your back and pelvis up until your back forms a rounded position.
4. Raise your chin and look straight out in front of you.
5. Drop the pelvis and release the back until it is in a "U" position.
6. Hold position for 5 to 15 seconds and repeat entire sequence at least 5 times.

Stretch the Lower Back

7. Lie down on your back with your feet flat on the floor and the knees bent.
8. Place both hands behind one knee or thigh to take the pressure off of the knee.
9. Contract your abdominal muscles (tighten your stomach) and lift your bent leg toward your chest.
10. Use your hands to gently increase the stretch, but do not pull on the leg.
11. Maintain the stretching for 5 to 10 seconds and then switch legs. Repeat 5 times on each leg.

Learn the Praying Stretch

12. Get down on all fours with your head down and back straight.
13. Keep your hands in same place, but slide back on your knees.
14. Try to find your backside with your heels.
15. Stay in this position for 15 seconds
16. Repeat movement at least 3 times.

Discover the Sitting Stretch

17. Sit on the floor or a mat with your feet together and knees spread apart.
18. Hold onto each knee with your hands.
19. Bend your head and lean forward toward your feet, stretching as low as is comfortable. Hold either your ankles or feet depending on flexibility.
20. Hold your stretch for 15 seconds.
21. Execute this stretch 2 more times.

Tips & Warnings

• Warm up your body before stretching. Perform simple exercises such as jumping rope, riding a stationary bicycle or running in place for at least 5 to 10 minutes.
• It's always wise to advise your doctor if you will be starting any kind of new exercises, including stretching.
• Feel free to take short breaks of about 20 seconds as you perform these exercises.