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.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Exercise Mats
• Exercise Weights
• Weight Belts

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.

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[grmforyou]

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To A 'Healthy You'

on 4/12/2008 Laying flat on your back, bring your knees to your chest and wrap your arms all the way around them. Then bear hug your shins toward you. You can feel this stretching your upper and lower back.

on 6/30/2006 1. Lie on your tummy, with your arms out at a right angle.
2. Move your left foot, so it touches (or is in the direction of) your right hand.
3. Hold for 20 seconds.
4. Repeat, this time with the right foot touching the left hand.

on 3/23/2006 There are many different lower back stretches. Yet oddly this is one of the hardest parts of the body to stretch. Here's an easy one, but you will probably need someone to help you out.
Sit on the the floor with both legs straight out in front of your chest, try not to bend your knees. Your legs should be shoulder width apart (this is a pike position). If you can touch your feet, pull your chest to you knees. If you can not do this, get someone to slowly push on your back, thus pushing you forward.
Warning:
Although you might want to stretch your lower back, it is actually better if it's kept stiff. This is because it helps support your entire upper body. Thus if its too flexible, it will lead to lower back pain. So stretch enough to make you comfortable, but not to be overly flexible, and good luck!

on 2/22/2006 Find something sturdy that you can pull your weight against, like a post. Grab it at waist level. Pull against it as if you're trying to sit on the ground and feel your whole back stretch. It's great!