Stretching exercises for back


Doing stretching is very important prior to and after doing any workout as it warms up the body. There are 3 types of stretching:-

  • Static stretching
  • Dynamic stretching
  • Ballistic stretching

Topics to be covered:-

  • Benefits of stretching
  • Stretching exercises of back

Benefits of Stretching

People have realized now the importance and benefits of movement because as time has evolved our lifestyles have changed so much that in order to stay healthy an individual should workout.

Many studies have shown in the past that people who exercise and stretching have a higher life expectancy. They have more stamina, can resist illness, and stay trim as compared to those who don’t do it.

  • Stretching helps in increasing elasticity and helps in achieving muscle tone.
  • Helps in increased muscle control.
  • Increases flexibility.
  • Increases range of motion
  • Helps in preventing muscle injuries and cramps.
  • Reduces muscle tension and makes the body relaxed.
  • Helps in maintaining your flexibility.

Stretching is easy to do. Stretching should be done in such a way that It relaxes and focuses on the muscle which you are stretching. On the other hand, there are people who stretch up to the extent that it starts paining or hurting, this can harm you rather than doing good to you.

Stretching exercises for back

I will help you with ways you can stretch your back and relax your back muscles. In these exercises, we will hold the breath when we will stretch and release when we will come back to the normal position.

Note- Whenever you plan to do any workout or any stretching or anything like that, make sure that you wear flexible and stretchable clothes. So, it does not stops you from performing the exercise properly.

Extension stretching

It brings the least amount of pressure on your back.

  • Rollover to your stomach.
  • Take the support of your elbows and keep your stomach on the ground touching it.
  • Stretch and extend your arms and keep your hips touching the ground.
  • 3X30secs

Rotation stretching

  • Lie-down facing the ceiling.
  • Make a V-shape with your legs by contracting them.
  • Move your legs on either side maintaining that V-shape and keep your hands on your waist and hips down.
  • Either do that 10 times back and forth each side or you can hold each side (3X30sec)
  • You can stretch even further by making a 90degree angle between your legs in the same position.

I have undermentioned a video where few variations have also been mentioned which would help you stretch even further.

Yoga exercises for back

1st exercise

This exercise would help in lower back pain

  • Lay down on the ground facing the ceiling.
  • Wrap your hands around your shin but by contracting your legs.
  • Hold your hands and then put your hands on your knee cap.
  • Start rotating your legs while keeping your hands on them.
  • Do not move your hips, just the portion above hips and between knee-cap would be moving.
  • 3X30sec or 10 times back and forth.
  • Once you are done then slowly bring down your legs on the ground.
  • back stretching


2nd exercise

  • Come on your hands and knees as a baby crawl.
  • You will be moving just your back, spine, and rest everything will be still.
  • Push the back slowly towards the floor and slowly move your neck facing towards the ceiling.
  • Take a long breath in as you stretch.
  • Hold the position for few seconds or till the time you feel comfortable.
  • While exhaling we will be doing the reverse of exactly the same thing which we did.
  • You have to stretch your back and stomach towards the ceiling being in the same position.
  • cat-cow stretching

3rd exerciseSurya Namaskar

Surya namaskar does not only focus only on back stretching but your whole body stretching.

  • Position 1-Stand straight joining your hand in a namaste pose.
  • Position 2-Inhale, raise, and stretch your hands to the back. Try to go as far as you can go.
  • Position 3-Exhale while coming forward, keep your hands stretched. Bend your spine and going all the way down touching the floor. (In case, if that is difficult try touching your feet) Do not bend your knees.
  • Position 4-Inhale, from the same position, stretch your right leg to the back, knees touching the floor, make sure your left leg makes a 90degree angle and your palms are on the floor.
  • Keep your head straight and hold your breath for few secs then exhale. (till the time you can hold it comfortably).
  • Position 5-Inhale, stretch your left leg as well, and come in the planks position. Make sure that your body is in a straight line. Do not raise your lips too low or too high.
  • Position 6-Exhale and lay down on the ground.
  • Position 7-Inhale and slowly raise your upper body by taking hand support. Look up with your head. Do not tense your hands or shoulder so keep them relaxed.
  • Position 8-Exhale while coming on your palms and feet. Try touching your heels on the floor making a mountain like position.
  • Position 9-Inhale while repeating the 4th position but this time we will be making a 90degree angle with the right leg and extending the left leg.
  • Position 10-Exhale, stand joining both of your legs, hands touching the floor, and try touching your nose to your knees. Do not bend your knees.
  • Position 11- Inhale, raise your hands, stretching your hands to the back while flexing your backbone. Try to go as far as you can go.
  • Position 12- Exhale, come back to position 1.

All these 12 steps conclude 1 round of surya namaskar. Repeat that at least 5-7 times.

  • surya namaskar

4th exercise

  • This exercise can be done while sitting and standing as well.
  • Stretch your right hand towards the ceiling and left towards the floor.
  • Then try to hold your hands or try to do a handshake from the back.
  • Try to hold and stretch as much as possible.
  • In this exercise, your whole back will be at work.
  • back hand stretch

5th exercise

  • Open your legs Lil wide and stand straight.
  • Touch your left feet with your right hand twisting your back and raising your left hand in the air towards the ceiling.
  • Try to twist till the point you can see the ceiling.
  • Then coming back to the normal position stand straight.
  • Then we will do it the other way around.
  • This time we will be touching our right feet with our left hand and will be raising our right hand towards the ceiling. Stretch it till you can see the ceiling.
  • toe touch exercise

6th exercise

  • Sit on the floor and stretch both of your legs straight.
  • After that fold your left leg and try to bring the heel as close as you can bring to your body.
  • Then bend your right leg from your knee and try to bring it as closer you can bring to your hips.
  • Move your left leg from the inner thigh area to a Lil bit forward.

Variation- 1

  • Keep your hands on the side of your legs.
  • Then keep your left hand on your left knee and right on the right side of your right leg.
  • Twist your back while putting a Lil pressure on your hands. Push it as far as you can.
  • back twist exercise

Variation- 2

  • Move your upper body and bring your bodyweight towards the forward.
  • Open your leg straight and stretch it towards the back.
  • Come on your forearms and try to move forward as far as possible.
  • twist back stretch variation

7th exercise- Chakrasana

  • Lie down on the floor and while lying bend your legs from your knees.
  • Touch your feet palms on the ground.
  • Bring your hands next to your ears touching the palms of your hands on the floor.
  • Now, you have to exert pressure on your hands and feet palms and lift your body up.
  • Inhale, while going up.
  • Stretch it up to a level that you can create an inverted-U shape.
  • Hold the position for some time till the time it is feasible for you.
  • Exhale, while coming back to the ground. Come on the ground slowly otherwise, you may hurt your back or neck.
  • Chakrasana

These are few easy stretching exercises through which you can release your back tension and increase flexibility.

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