Back Stretching Exercises
Upper and Lower Back Stretches
This series of back stretching exercises will stretch the lower and
upper back. Stretching your back muscles help keep it healthy and
Back stretching exercises are one of
the best ways to help protect the back and prevent back
With the everyday activities we do the back muscles
tighten up and can cause back pain and potential injury. This
more prevalent as we age.
We’ve all probably had a time or
where we lifted something and felt the stabbing pain in our lower back
or woke up one morning feeling stiff and sore in the back.
Keeping your back muscles stretched and loose can help alleviate the
back pain and soreness.
There are six different videos in this fitness series. Serveral of the
videos demonstrate more than one exercise for stretching the back.
Each page includes step by step instructions along with the video so
you can ensure you are doing them correctly.
List of Back Stretching Exercises
If you want to go through the entire video series, just us the next
button further down on the page. Otherwise, click on a link below to go
directly to a specific stretching exercise.
Lower Back Stretches
There are four different exercises on
this page with one video that demonstrates them all.
Low Back Stretches #2
As with the page above, there is more
than one exercise demonstrated by one video on this page.
Seated Back Stretch
This is one you can do at home or at
Reach Out Stretch
Reach Up Stretch
Exercise Ball Stretch
In addition to these back stretching exercises, try these lower back strengthening workout
Anatomy of the Back Muscles
The muscles of the back are divided into two specific groups. These are the extrinsic muscles and the intrinsic muscles.
extrinsic group is associated with the upper extremities and shoulder
movement while the intrinsic muscles help to maintain your posture and
move the vertebral column.Extrinsic Group
In this group of back muscles, you have superficial muscles and intermediate muscles.
superficial layer is the v-shape area associated with the upper and
middle back. They connect the upper extremities to your trunk.
This superficial layer includes the trapezius, latissimus dorsi, levator scapulae and the rhomboids.
intermediate layer includes the serratus posterior, superior and
inferior. Their primary function is involved with respiration.
When thinking in terms of upper back stretching exercises, it is the superficial layer that you are stretching. Intrinsic Group
group of muscles stretch all the way from the pelvic to your head. The
intrinsics group is divided into three different groups; the
superficial layer, the intermediate layer and the deep layer of muscles.
superficial layer consists of splenius capitis and splenius cervicis
muscles. These muscles laterally flex, rotate and extend your head and
The intermediate layer are the erector spinae muscles and are the muscles you think of when talking about lower back stretches.
lay on either side of the vertebral column and their primary job is to
extend the vertebral column and maintain proper posture.
The deep layer of muscles in the intrinsic group include semispinalis muscles, multifidus muscles and the rotatores muscles.
While the names and functions of these muscles can be a bit complicated, keeping your back strong does not have to be.
Be sure to do strengthening and stretching exercises to maintain a healthy back.
Free tips and recipes monthly. What
do you have to lose...except some weight.....Sign up now.
Free Fitness Videos
Check out all the fitness videos on this site. You will find some
upper and lower back strengthening workouts, abdominal exercises and
Benefits of Stretching
Stretching your back can help minimize pain and injury. There are many more benefits of stretching your back and your entire body.
Exercising can help you lose weight, relieves stress and so much
more. If you need some tips to get you motivated, then read this