8 Easy exercises for stretching your back

Articles Jun 23, 2019 00:10

With intense working hours people easily get hurt on their back. These exercises will definitely help your back a lot if you follow them everyday.

1. Knees to Chest Stretch

8 Easy exercises for stretching your back
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  1. Lie on your back with knees bent and your feet flat on the floor.
  2. Place your hands on the back of your thighs and pull your legs toward your chest.
  3. Pull until a gentle stretch is felt.
  4. Hold for 15 seconds.
  5. Return to the starting position.
  6. Repeat 9 more times.

2. Supine Twist Stretch

8 Easy exercises for stretching your back
 Supine spinal twist. cirkoglu
  1. Lie on your back with your knees bent and feet flat on the floor.
  2. Keeping your back flat on the floor, rotate your hips to the left, lowering your legs down to the floor until a gentle stretch is felt.
  3. Hold for 15 seconds.
  4. Return to the starting position.
  5. Repeat 9 more times.
  6. Keeping your back flat on the floor, this time, rotate your hips to the right, lowering your legs down to the floor until a gentle stretch is felt.
  7. Hold for 15 seconds.
  8. Return to the starting position.
  9. Repeat 9 more times.

Watch: Full Back Sequence, Spine Stretch - Active Isolated Stretching

3. Prone Bridging Stretch

8 Easy exercises for stretching your back

 Cal Crary/Taxi/Getty Images

  1. Lie on your stomach.
  2. Prop yourself up on your elbows extending your back.
  3. Start straightening your elbows, further extending your back.
  4. Continue straightening your elbows until a gentle stretch is felt.
  5. Hold for 15 seconds.
  6. Return to the starting position.
  7. Repeat 9 more times.

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4. Supine Abdominal Draw In Stretch

  1. Lie on your back with your knees bent and feet flat on the floor.
  2. Push the small of your back down and into the floor by tightening your lower abdominal muscles.
  3. Hold for a count of 10.
  4. Return to starting position and repeat 9 more times.

5. Supine Butt Lift Stretch

8 Easy exercises for stretching your back
Ruth Jenkinson / Getty Images
  1. Lie on your back with your knees bent and feet flat on the floor.
  2. Push down through your feet as you slowing lift your bottom up off the floor.
  3. Hold for a count of 10.
  4. Return to starting position and repeat 9 more times.

6. Cat—Cow Stretch

8 Easy exercises for stretching your back
Ann Pizer
  1. Kneel down on the floor in an all-fours position on your hands and knees.
  2. Curl your back up toward the ceiling like an angry cat.
  3. Hold for a count of 5.
  4. Return to starting position.
  5. Pull your stomach down to the floor, hollowing out your back.
  6. Hold for a count of 5.
  7. Return to starting position.
  8. Repeat 9 more times.

7. Seated Forward Curl Stretch

  1. Sit in a chair with your feet flat on the ground.
  2. Curl your neck, upper back, and low back forward until your chest is on your thighs and you can touch the ground with your hands.
  3. Hold for a count of 10.
  4. Return to starting position and repeat 9 more times.

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8. Side Stretch

  1. Stand up straight with your arms at your sides and your feet shoulder-width apart.
  2. Bend your trunk sideways to the left while sliding your left hand down your thigh and reaching your right arm over your head.
  3. Hold for a count of 10.
  4. Return to starting position.
  5. Now bend your trunk sideways to the right while sliding your right hand down your thigh and reaching your left arm over your head.
  6. Hold for a count of 10.
  7. Repeat 9 more times.

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Source: https://www.verywellhealth.com/stretching-exercises-for-your-back-2696357

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