7 Free And Highly Effective Stretching Exercises For The Back
Doing stretching exercises for the back will help you massively improve your flexibility and motion range
.
Having decent upper back flexibility gives you easy and painless head, neck, shoulders and upper back movement.
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 any back injury sufferer will tell you that is a very good thing indeed!
Next - stretching exercises for the back. Here are 7 of the best.
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 the feet.
c) Use your fingers and hands to walk your arms forward and extend this stretch, but don't raise your backside off the feet.
d) Hold the stretch position for a minimum of 20 seconds.
2) Reach-up Back Stretch
a) Stand with your arms crossed over then raise 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 a minimum of 20 seconds.
3) Reaching Upper Back Stretch
a) Stand with your arms 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 a minimum of 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 a minimum of 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 your shoulders and middle back while looking up wards. Keep the arm pointing straight up wards and follow your hand with your eyes.
c) This helps to further extend the stretch into your neck.
d) Hold the stretch position for a minimum of 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 a minimum of 20 seconds and then repeat with the opposite leg.
7) Leg Cross-over Lower Back Stretch
a) Lie on your back and cross one leg over the other.
b) Keep the arms out sideways and both legs straight. Let your back and hips rotate with your leg.
c) Keep your shoulders on the floor and avoid lifting them during this stretch. Do not throw your leg over sideways; simply let the weight of the leg do almost all of the stretching for you.
d) Hold the stretch position for a minimum of 20 seconds and then repeat using the opposite leg.
7 Free And Highly Effective Stretching Exercises For The Back
By: Nick Moseley
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