Back stretches can help rejuvenate tired muscles, increase flexibility, prevent pain, and reduce the risk of serious back injury. Different stretches can be done while sitting, lying down, or on all fours. If pain persists, see a doctor before continuing.
Back stretches may be just what you need to help rejuvenate tired muscles and increase flexibility. The stretching motion can also help prevent pain by making sure your muscles aren’t too tight, and stretching can even help reduce the risk of serious back injury. Keep in mind that you should feel a stretch when doing back stretches, not pain. If you start to feel pain, don’t stretch as far and make sure you don’t squeeze the muscles. If pain persists, see your doctor before continuing with back stretches.
You can try many back stretches, including ones you can do while sitting. For example, one type of back stretch involves sitting up straight in a chair, arms at your sides. Then, making sure your rear is firmly in contact with the chair at both your tailbone and lower back, pull your stomach in and toward the back of the chair. To ensure the best result, avoid tensing your muscles while doing this stretch.
Then, bend your torso, so that it is positioned on your legs, reaching your hands towards the floor. You should hold this position for about 30 seconds, and then pull your stomach in toward your spine as you exhale, slowly moving back to a sitting position. Repeat these back stretches four to five times.
Some people prefer to do back stretches lying down. To do these back stretches, lie down on a firm but soft surface. Bend your knees and make sure your feet are flat on the floor. Then, pull your legs up toward your upper torso, using your hands behind your thighs to help. Pull your legs toward you until you feel a stretch, and hold this position for about 10 to 20 seconds. Return to your original position and repeat the exercise.
You can also do back stretches by getting on all fours on the floor. Then wrinkle your back toward the ceiling. Basically, you should look like an irritated cat that is getting ready to pounce. Hold in this position for about 10 seconds before pushing your stomach into the floor, this time arching your back. Hold this position for about 10 seconds as well before returning to the starting position and repeating the entire back stretch a few more times.
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