How to Stretch Your Back Properly

You use your back muscles in just about every activity, from walking to playing volleyball. To reduce the risk of back injury, stretch your back before and after exercise. This particular exercise helps stretch your middle and lower back.

Things You'll Need

• Exercise Mats
• Exercise Weights
• Weight Belts

Instructions

1. 

   Lie with your back flat on the floor.

2. Extend both your arms out to either side of your body, about 90 degrees.

3. 

   Bend your knees and turn your waist so that your knees point to the right. Try not to lift the trunk of your body off the floor.

4. Turn your head to the left as you point your knees to the right.

5. Hold this position for 10 to 15 seconds but not to the point where you're uncomfortable.

6. 

   Switch your position by twisting your legs to the left and turning your head to the right. Hold this position for 10 to 15 seconds.

7. Slowly return to starting position.

Tips & Warnings

• This movement should not cause any pain in your back or neck.

• Repeat each position several times for a more complete stretch.

• Use an exercise mat to cushion your body against the ground.

• If you have any condition that would impair or limit your ability to engage in physical activity, please consult a physician before attempting this activity. This information is not intended as a substitute for professional medical advice or treatment.