Different Stretching Exercises for the Back

Your back is one of the major parts of the body, and you cannot afford to keep it weak. To keep the body moving aggressively, it is very essential to have a healthy and strong back. Your back muscles play a very vital role in every step you take and every movement you do. There are a few basic exercises to strengthen your back along with the supporting muscles. These stretching exercises prevent you from any back pain and other twitches, pulls, and spasms. Below are the different stretching exercises for your back.

With your knees bent and your feet flat on the floor, lie on your back. Pull up either of your knees and press it to the chest area; holding the stance for nearly half a minute. Repeat the same with the opposite leg. Repeat each stretch 2 to 3 times a day, preferably in the morning and night.

With your knees bent and feet flat on the floor, lie on your back. With your shoulders firmly set on the floor, roll your bent knees to either of the sides. Hold the stance for nearly 10 seconds. Repeat the same exercise in the opposite direction. The exercise strengthens the lateral muscles of your back.

With your knees in bent position and your feet flat on the floor, lie on your back. Now, arch your back to let your pubic bone point towards the feet. Hold the stance for 5 to 10 seconds, and then relax. Now, flatten your back and pull your bellybutton towards the floor in a way that your pubic bone points towards your head. Again, hold for 5 to 10 seconds, and relax. Repeat the exercise in sets of nearly five repetitions per day. Increase the frequency gradually according to tolerance.

Again, with your knees bent and feet flat on the floor, lie on your back. While keeping the shoulders and head relaxed, tighten the abdominal and gluteal muscles. Now, raise the hips in order to bring the knees and shoulders in straight line. Hold for nearly 10 to 15 seconds, if possible. Repeat with at least five repetitions each day. Increase gradually as tolerated.

This one is to be done as a cat. With your hands and knees positioned on the ground, let your abdomen sag towards the floor slowly. Now, pull your abdomen upwards in order to make an arch towards the ceiling. Do it twice a day in a set of 5 to 10.

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