Doing stretching exercises for the back are important for the flexibility and range of motion you h
Good upper back flexibility allows for the unrestricted and pain-free movement of the head, neck, shoulders and the upper back.
Effective lower back flexibility gives you easy, painless movement in the lower back and your hips.
In addition to the improvements in daily life and sports and exercise performance, you will also be helping to prevent future back pain and injury. As anyone who has or has had back injuries will tell you that is a very desirable thing!
Next – stretching exercises for the back. These are 7 of my favorites.
1) Kneeling Reach Forward Back Stretch
a) Kneel on the floor and reach forward with your hands.
b) Let your head fall forward and push your buttocks towards your feet.
c) Use your fingers and hands to walk your arms forwards and extend this stretch, but don’t raise your backside off the feet.
d) Hold the stretch position for at least 20 seconds.
2) Reach-up Back Stretch
a) Stand with your arms crossed over and lift them above your head.
b) Reach up as far as you can.
c) Let your head fall forward so that your arms can reach straight upwards without touching your head.
d) Hold the stretch position for at least 20 seconds.
3) Reaching Upper Back Stretch
a) Stand with your arms out in front and crossed over.
b) Push the hands forward as far as possible and let your head fall forward.
c) Concentrate on reaching forward with the hands and separating your shoulder blades.
d) Hold the stretch position for at least 20 seconds
4) Flexion Extension Back Stretch
a) Kneel on the hands and knees.
b) Look up and let your back slump downwards.
c) Then let your head fall forward and arch your back upwards. Perform this stretch slowly and deliberately, resting your weight evenly on both your knees and hands.
d) Hold the back arch stretch position for at least 20 seconds and then slowly move into back slump stretch position.
5) Kneeling Back Rotation Stretch
a) Kneel on the floor and raise one arm.
b) Then rotate shoulders and middle back while looking upwards. Keep the arm pointing straight upwards and follow your hand using your eyes.
c) This helps to further extend the stretch into your neck.
d) Hold the stretch position for at least 20 seconds and then repeat with the opposite arm.
6) Knee-to-chest Lower Back Stretch
a) Lie on your back and keep one leg flat on the floor. Use the hands to bring your other knee into your chest.
b) Rest your back, head, and neck on the floor and don’t be tempted to raise your head off the ground.
c) Hold the stretch position for at least 20 seconds and then repeat with the opposite leg.
7) Leg Crossover Lower Back Stretch
a) Lie on your back and cross one leg over the other.
b) Keep the arms out to the side and both legs straight. Let your back and hips rotate with your leg.
c) Keep your shoulders on the floor and avoid lifting them in this stretch. Don’t throw your leg over to the side; simply allow the weight of the leg does almost all of the stretching for you.
d) Hold the stretch position for at least 20 seconds and then repeat with the opposite leg.
