Keeping your back flexible is essential for curbing muscle tightness and preventing backache. Below are eight expert-based positions for back stretching that can assist in loosening the muscles and enhancing flexibility.
1. Child’s Pose
How to Do It: Start on all fours with knees and hands on the floor, then sit back onto your heels while reaching your arms forward with palms flat against the ground. Stay in this position for 1 minute at most.
2. Cat/Cow Stretch
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How to Do It: Arch your back up like a cat and then drop your belly down like a cow; repeat this motion several times to gently stretch and move the spine.
3. Supine Spinal Twist
How to Do It: Lay flat on your back with knees bent, and keep shoulders planted as you let your legs fall to one side of the body. Hold for 15 seconds before switching sides
4. Knee to Chest Stretch
How to Do It: Lie down on your back, bring one knee up towards chest and hold with both hands. Change legs after holding 15-30 seconds
5. Seated Spinal Twist
How to Do It: Sit on the floor, stretch your legs forward, and then cross one over the other. Twist towards the leg that is bent using the opposite arm for further stretching. Hold for 15-30 seconds before turning to the other side
6. Pelvic Tilt
How to Do It: Lie flat on the back with your knees bent, tighten your stomach muscles, and raise your pelvis off the floor to flatten the small back against the floor. Hold for a few seconds then release.
7. Sphinx Stretch
How to do it: Lie on your belly with elbows directly under your shoulders, raise your chest and head up while squeezing your buttocks together and pressing them into the floor. Hold this gentle backbend for 30 seconds to 1 minute.
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8. Side Stretch
How to do it: Stand with feet shoulder-width apart; bend at hips towards one side while sliding your hand down the thigh of that same leg & reach the other arm overhead (lean away). Hold 15 seconds before switching sides.
These back stretches may help release tightness, increase flexibility, or lower the chances of injury in the future. Always remember to take deep breaths throughout each exercise and do not force anything beyond what feels right for your body.
