Back stretching exercises are one of
the best ways to help protect the back and prevent back
injuries. With the everyday activities we do the back muscles
tighten up and can cause back pain and potential injury.
This
is
more prevalent as we age. We’ve all probably had a time or
two
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.
Below are instructions and illustrations for some simple but effective
lower back stretches and upper back stretching exercises.
Lower
Back
Stretching Exercises
Lower back stretches are critical for preventing tight muscles
which can lead to injury. There are 3 different stretching
exercises with instructions and an illustrated stretching exercises
video at the end of the
instructions.
Lower
Back Stretch #1
Lie down on the floor with your back flat to
the floor.
Bend both legs and place your feet flat on the
floor.
Extend both arms out to each side of your body.
Now slowly drop both knees to the floor to one
side until you feel the stretch.
Hold the stretch for 30 seconds and repeat to
the other side.
You can repeat this several times for an awesome stretch in your lower
back.
Lower
Back Stretch #2
Start by lying down on your back.
Bend your left knee and place your foot flat on
the floor.
Lift your right leg and lift it up towards the
ceiling and grab it with both hands behind the calf or thigh (whichever
is more comfortable for you).
Gently pull your leg towards your chest until
you feel the stretch.
For a deeper stretch, lift your head up off the
floor lifting up towards your extended leg.
Once you feel the stretch in your lower back,
hold for 30 seconds.
Return to starting position and repeat several
times and then switch sides.
Lower Back
Stretch #3
Start by sitting up straight on the floor (do
not arch your back).
Extend your right leg straight out in front of
you.
Bending your left leg, cross it over your right
leg and place your foot flat on the floor.
Take your right elbow and place it on your left
knee. Place your right hand out to the side for support.
Now gently twist your body to the left until
you feel the stretch. Hold for 30 seconds and repeat on the
other side.
To see an illustration of these 3 back stretching exercises, click on
the free fitness video below.
Upper
Back
Stretching Exercises
It's just as important to stretch your upper back as well as the lower
back. These upper back stretches will
ensure you have stretched all your back muscles.
There are no illustrations for these 2 back stretching exercises but
the instructions
are fairly clear and the stretches are easy to do.
Upper
Back Stretching #1
Stretching
your back really helps relieve tension and is my favorite
stretching exercise because it feels so great.
Stand with feet hip width apart and toes
pointed forward.
Reach both arms out in front of you and
clasp
your hands together.
Now reach your arms out in front of you
and
turn your palms to face forward.
Hold this stretch for about 30 seconds.
To
take this same stretch and stretch the side back muscle, the Latissimus
muscle, take your arms and point them straight up towards the ceiling
with palms facing towards the ceiling. Now slightly bend at
the
waist to the right side and hold the stretch. Repeat this on
the
other side.
Upper
Back Stretching Exercise #2
This back stretching exercise requires a chair. So you will
get to get off of your feet to perform this stretch.
Sit at the edge of a chair with feet flat
on
the floor.
Place your arms straight out in front of
you.
Rotate your hands so that your palms are
facing
out (opposite of each other).
Contract your ab muscles and pretend as
if you
are reaching over a ball so that your upper back is rounded.
Once you feel the stretch, hold for 30
seconds
or more.
Back stretching exercises are one of
the best ways to help protect the back and prevent back
injuries. With the everyday activities we do the back muscles
tighten up and can cause back pain and potential injury. 