How to Do Stretching Exercises for the Back

Ease back pain and reduce injuries by keeping your back strong and flexible. Stretching your back only takes minutes a day. Do it before and after a workout to improve your performance and reduce muscle soreness. Move gently and purposefully when stretching. You only want to stretch to the point that you feel a gentle pull. If you force a stretch, you can strain your back.

Instructions

1. Get on all fours on an exercise mat on the floor. Lean your weight back so that you're sitting over your heels. Reach your arms out on the floor in front of you. Elongate your spine as you breathe deeply to feel the stretch through your back.

2. Raise yourself up onto your hands and knees. Arch your back as you inhale and lower it as you exhale. Repeat this motion gently and slowly to loosen and stretch your back.

3. Sit up tall in a chair. Keep your neck relaxed and your spine straight. Slowly lean forward, dropping your arms and body over your legs. Rest your hands on the floor and continue to breathe deeply.

4. Reach around to the back of your chair while you're sitting tall in it, twisting your upper body. Keep your lower body stationary in the chair. Pull gently to stretch the sides of your back. Repeat on the opposite side.

5. Relax your shoulders as you bring them down and back. Lean your head forward, pulling your chin in toward your chest. Do this while sitting tall in a chair or standing with good posture. This stretches the back of your neck and your upper back.