How to Make Your Back More Flexible


Increasing the flexibility in your back takes time and patience. The back and stomach muscles work together to form the core of your body. Both give you strength for simple bending and the more complex movements of twisting and turning. A sore back is no fun. Added flexibility in your back will make you feel better, and hopefully help prevent or limit back injuries from sports or even day-to-day activities.Whenever you choose to add flexibility to a muscle, you are lengthening the muscle with slow, measured movements. Increasing flexibility requires a daily commitment to teach the muscles to stretch beyond their normal range of movement. It’s important to always perform flexibility exercises with a careful and controlled movement. Never bounce or jerk the stretches. Breathe evenly throughout these stretching exercises.

Things You'll Need

  • None

How to Make Your Back More Flexible

  • Lie on the floor, flat on your back. Lift one knee, grasp it with both arms and pull it toward your chest. Your extended leg will raise a few inches off the floor. Hold this position for a 15 count, feeling the stretch in your back. Release your leg and repeat for the other leg. Try to complete 10 repetitions for each leg.

  • Place yourself on the floor on your hands and knees, with your eyes focused on the floor. Arch your back toward the ceiling and hold this position for a count of 15. Release to a straight back and repeat 10 times. The stretch is called a cat stretch, so picture the arched back of a cat when performing this movement.

  • Lie on your stomach with your palms flat on the floor, as if your were doing a pushup. Instead of lifting your body off the floor to balance on your toes and hands, keep your lower body (from the hips down) on the floor. Keeping your palms flat on the floor, extend your arms as straight as possible. Your back will arch. Remember to keep your hips on the floor. Hold for 15 seconds and release. Repeat 10 times.

  • Stretch out on the floor on your back. Lift your right knee to 45 degrees and drop your knee over your left leg. Keep your shoulders and upper body as flat on the floor as possible. Extend your right arm out for stability. Hold this stretch for a 15 count and release. Try to complete 10 reps for each leg.

  • Lie on the floor on your back, your hands at your sides. As if your were doing a back roll, lift your legs off the floor, curling toward your head until your legs are beside your head. Your knees should end up next to your ears. Keep your arms extended and flat on the floor. Hold this position for 15 seconds and release. Don’t worry if you can’t get your knees over your head. Reach a comfortable position, hold for a count of 15 and release. As your back flexibility increases, you’ll soon be able to complete this stretch.

Related Searches

Promoted By Zergnet


You May Also Like

Related Searches

Check It Out

10 Delicious Game Day Eats That Rival the Game

Is DIY in your DNA? Become part of our maker community.
Submit Your Work!