How to stretch your back muscles – top 8 simple exercises for you

Back stretching exercises are considered as one of the best ways to protect our back and prevent back pain. Knowing some simple steps on how to stretch your back muscles can be essential when suffering with sore back muscles. Almost people could benefit from stretching the soft tissues – the tendons, the ligaments, and the muscles – in the back, legs, butts, and around their spine. To help people improve their back muscles, WikiYeah decide to provide everyone this series of back stretching exercises. These exercises will stretch the lower and upper back and keep your back healthy and strong.

1. Lumbar Extension Stretches –  Prone Press Up

How to stretch your back muscles- lumbar extension stretches - prone press up


This type of stretch is rather good for those who might have a disc herniation. If you have spinal stenosis, you should implement these stretches with caution.

To do prone press up, initially, you lie on your stomach with the elbows bent underneath you and your palms flat on the surface. Then, keep your hips as well as pelvis in contact with the surface, lift your upper torso off the mat with your arms. Keep in mind that you should keep your back muscles relaxes. Do the steps as high as you feel comfortable. Repeat about 10 times and hold each one for 10 seconds each, working your own way to 30 seconds.

2. Hamstring Stretch

How to stretch your back muscles -  hamstring stretches


This tip on how to stretch your back muscles will  also help you learn how to reduce stress in the lower spine and relax body instantly. Start by lying on the back, bend the knees and keep two feet flat on the ground. After that, raise and straighten the left leg without raising the hips from the ground. Support the leg and enhance the range of motion by placing the hands below the knee, close to the back of the leg. Then, draw your leg towards the chest whilst keeping it straight. You can repeat the routine with your right leg.

3. Lie Flat And Pull The Knees To The Chest

How to stretch your back muscles -  lie flat and pull the knees to the chest

To do this exercise, you lie on the back and bring your two knees up towards the chest. Then, place one of your hands over each knee and slowly pull the thighs closer to the chest. Take deep breaths and hold this position for about 20-30 seconds.

4. Tilt Your Knees To Left And Right

How to stretch your back musclestilt - your knees to left and right

Start lying on the back. Then, bring the knees to the chest, tilt them to the left. Remember to bring them as far down as you could. Hold this position for 30 seconds, turn back to the center, and repeat with the right side. You can do this exercise as many times as you could.

5. Do The Cat Stretch

How to stretch your back muscles - do the cat stretch


Start with all fours. Keep the arms straight and the hands directly under the shoulders and the knees hip-width apart. Begin with the flat back and arch the back as high as it will go, whilst pulling the abdominal muscles up.  Hold for several seconds. Then, you reverse this routine by pushing the abs towards the ground, arching the back in the opposite side. If possible, you should do as many times as you could.

While arching your back, keep the head facing forward and the neck straight, yet in alignment with the spine.

6. Do The Hero Pose

How to stretch your back muscles - do the hero pose

To start this exercise on how to stretch your back muscles, you sit down with the legs bent at the knees and the calves and feet bent at both of your sides. Keep the soles of the feet facing up and the big toes touching or only an inch away from your sides. After that, place the hands on the lap. This exercise will relieve your tired legs at the end of a long day.

7. The Pelvic Tilt


How to stretch your back muscles -  the pelvic tilt

Lie on the back with your knees bent and touch on the ground. Then, exhale and press the small of the back against the ground. Keep the position for 15 seconds before returning to the beginning position. Repeat the exercise 9 more times.

8. Hip Flexor Stretch 

How to stretch your back muscles - hip flexor stretch

Assume a lunge position. Make sure that the front knee is directly over the foot as well as ankle and your knee is not past the toes when looking down. Both of your hands touch on the floor and start press the hips towards the ground. Repeat the routine on the other leg. this exercise will stretch your hip flexors, alleviating stress to your lower spine.

These 8 ways on how to stretch your back muscles can be done in your own home or in your office easily. There is no special equipment required when following them. So, start putting them into action right now to get healthy back.

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