Six Effective Back Stretches

When you stretch your muscles, your body will undergo certain processes, such as improved blood flow and absorption of dairy acid. This will help to prevent injuries, eliminate tension, and optimize rest.
Six Effective Back Stretches

Last update: 20 July, 2018

Virtually all athletes are aware of the benefits of a good stretching session after playing sports or exercising. They also understand that if we do not stretch, we can suffer injuries. However, many people do not always know how to stretch. For this reason, we want to present you with some effective back stretches to help you.

Why is it important to stretch? Basically, stretching helps the muscles to return to their original state after a hard workout. During exercise, these muscles undergo alterations in order to adapt to demands that the activity requires. Therefore, it is necessary to ‘reset’ muscles after using them, so that they will be ready to face new challenges.

Six effective back stretches that you should know about

Before beginning, it is necessary to emphasize that you must dedicate the necessary time to stretch your back or any other muscles, with patience and thoroughness. Also, remember to breathe deeply, start with your lower muscles, and pull your muscles just enough without causing any pain. Here are some effective back stretches that you may find useful:

1. Lumbar stretch

This is one of the first back stretches people learn when they start exercising or doing sports. It involves standing near a wall, with your feet slightly separated.

Bring your body forward and extend your arms, so that your hands are touching the wall. Little by little, lower your body, always leaving your back straight. You should feel your lower back stretching out.

Effective back stretches

2. Dorsal stretch

With this stretch, you will be able to lengthen your dorsal muscles, as well as your triceps. It is very simple: you must sit with your back straight. Then, put one hand behind your head and place it almost on your opposite shoulder; your elbow should be facing up.

Then, with the other arm, push down on on your bent elbow and turn your torso to the side where you exert the force. In addition to the triceps, you should feel that you are stretching the area of your back (right next to your armpits); these are the dorsal muscles.

3. Lateral stretch

For this stretch, you should sit with your back straight, bend your knees, and rest your heels on the floor. After putting your hands behind your head, rotate your body to one side as much as possible. While you do this, contract your abs a little and pull your body forward. In this same movement, tilt your body to bring your elbow toward to the ground.

You must maintain this position for three-five seconds. Then, go back to the starting position and do it for the other side. Continue until you complete ten repetitions on each side.

4. Knees to chest stretch

The starting position of this stretch is lying on your back. To begin, bend your knees and bring them as close to your chest as possible. Hold them there with your hands.

While maintaining this position, move your hips to one side and then to the other, as if you were rocking. You can also do this exercise by bending one leg at a time; in this case, the leg that does not bend fully is still slightly bent, and you should use that heel as support. You should do this exercise for 30 seconds. If you are only bending one leg at a time, it is not necessary to rock sideways.

5. Stretching using your arms

This type of back stretch can be very effective for counteracting neck pain. With it, you can stretch your shoulder blades, shoulders, and arms.

It is very easy to do: sit on a wide surface like a bed with your back straight and put an arm over your head. Then, tilt your torso to the opposite side until your arm is almost touching the bed. Then, repeat the process on the other side.

Exercise bridge pelvis stretch

6. Stretch your back on the floor

For the last effective back stretch on this list, you should be lying on the ground with your arms extended outwards, perpendicular to your body. The next step is to bend one leg and bring that knee to the ground by crossing it over the body.

If you want to, you can help by pushing down on that knee with your opposite arm. Hold this position for 15-20 seconds. It is essential that you do not lift your shoulders off the ground when you turn your hips.

Never underestimate the importance of a good stretch after physical activity. Take a few minutes to complete these effective back stretches in order to avoid injuries and recover more quickly.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.