How do you stretch out your back?

Answered by Phillip Nicastro

Stretching your back is important for maintaining flexibility and relieving tension. Here are some effective stretches you can try:

1. Knee-to-Chest Stretch: Lie on your back with your legs extended. Slowly bring one knee towards your chest, grasping it with both hands. Hold for 15-30 seconds and then switch legs. This stretch helps to loosen up the lower back muscles and increases flexibility.

2. Cat-Camel Stretch: Begin on your hands and knees, aligning your wrists under your shoulders and your knees under your hips. Slowly arch your back upwards, tucking your chin towards your chest (cat pose). Then, gently lower your back and lift your head, looking forward (camel pose). Repeat this cycle 10-15 times to stretch and strengthen your entire spine.

3. Child’s Pose: Start on all fours, then sit back on your heels while extending your arms in front of you. Lower your forehead to the bed or the floor and relax your back, feeling a gentle stretch in your lower back and hips. Breathe deeply and hold the pose for 30-60 seconds.

4. Sphinx Pose: Lie on your stomach, with your elbows positioned under your shoulders and your forearms resting on the bed or the floor. Press your forearms into the surface, lifting your chest and arching your back slightly. Hold this pose for 30 seconds to stretch the muscles along your spine and in your abdomen.

5. Seated Twist: Sit on the edge of your bed or a chair with your feet flat on the floor. Slowly twist your upper body to one side, placing your opposite hand on the outside of your thigh for support. Hold the twist for 20-30 seconds, then switch sides. This stretch targets the muscles in your lower back and promotes spinal mobility.

6. Supine Spinal Twist: Lie on your back with your arms extended out to the sides, forming a T-shape. Bend your knees and gently drop them to one side, trying to touch the bed or the floor. Keep your shoulders pressed down as you hold the stretch for 20-30 seconds. Repeat on the other side to release tension in your lower back and hips.

Remember to always listen to your body and never push yourself beyond your limits. If you experience any pain or discomfort during these stretches, stop immediately and consult with a healthcare professional. Incorporating these stretches into your daily routine can help improve your back flexibility, reduce stiffness, and promote overall spinal health.