Stop Back Pain Before It Starts
with Back Stretching Exercises!

Many people don’t realize how vitally important back stretching exercises are to an existing workout plan.

If you regularly run, lift weights, or attend fitness classes, the odds are that your muscles are tight and in need of a good stretch.

Even if you sit at your desk all day long, these top exercises can relax tense and stiff muscles to relieve pressure on your spine.

Start by adding these simple back stretching exercises to your workout program several times per week:

• Spine Stretch:

This is one of the best morning exercises to start your day off right.

1. Begin by lying flat on the floor in a comfortable position.

2. Place both of your arms at your side for stability, and slowly raise your legs over your head until your toes touch the floor behind your head.

Although this is an advanced position, it will greatly stretch and relieve pressure on your back.

3. Hold the position for up to 30 seconds, and make sure to only stretch as far as you are comfortable until you improve your flexibility.

• Yoga Stretch:

This simple yoga stretch will open up your shoulders and lower back, while conditioning your core as you contract your abdominals.

1. Begin this exercise by lying flat on your stomach, and slowly push up with your arms as you arch your back until your arms are straight.

2. Hold the posture for 30 seconds, and repeat 3 times consecutively.

• Back Rotation:

Stretching and rotating the muscles around your spine will help you to sit comfortably at work all day long.

1. Begin by sitting on an exercise ball, and place your right arm across your opposite knee.

2. Use this leverage to twist your body in the opposite direction as you feel a deep stretch in your spine.

3. Perform the stretch 3 times for 30 seconds on each side of the body to relieve tension and pressure on your spine.

The above back stretching exercises can be performed each morning before you leave for work, or they can be used at the end of your regular workout.

To receive the greatest benefit from stretching, it is important to stretch slowly and stop as soon as you feel any sign of strain. Hold each stretch for up to 20 seconds, but remember not to bounce because it can strain your muscles!

Inhale deeply with each stretch, and exhale as you release the stretch to relieve tension and relax your muscles.


Upper Back Exercises 

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