How to Increase Back Flexibility

Stretching the back is important to increase flexibility and improve circulation. Stretching also helps prevent injury and soreness. Many people suffer back pain as a result of poor posture, and a good back stretch helps lengthen the spine and promote good posture. There are several different back stretches that increase flexibility and are easy to do.

Difficulty: Moderately Easy

Instructions

1. Lay face down on the floor. Your feet should be stretched out with your toes pointing down at the floor. Place your hands by your sides with the palms of your hands on the floor.

2. Lift your chest off the floor and arch your back. When you are first learning to do this stretch you can rest your elbows on the floor. Move slowly--a fast jerky movement of the back could result in injury.

3. Increase your range of motion. Lift your stomach off the floor. This will increase your stretch. Use your arms to support the weight of your upper body. Keep your palms down and fingers pointing forward.

4. Bend your head back so that you're looking at the ceiling. Only go back as far as is comfortable. Inhale slowly. Hold the stretch for 15 seconds. Slowly return you head to a neutral position and lower your upper body back to the floor. Repeat the stretch a few times.

5. Move into a cat stretch. Get on your hands on knees. Your hips should be over your knees. Lower your chest towards your thighs. Round your back and straighten your arms. Your head should be kept down with your chin to your chest.

6. Alternate between different back stretches to improve flexibility. Different stretches work different parts of the back muscles and compliment each other.

Tips & Warnings

• Consider stretching your back before participating in sports or other fitness activities.
• Keep in mind that back stretches can be done daily to improve flexibility.
• Start slowly and gradually improve your range of motion.

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