The Essentials of Back Stretches

Back stretches are essential for a healthy spine, decent posture, and an overall healthy body. Now, I realize that in another blog post, I wrote that static stretches can be bad for your body. Well . . . here is the exception.

If you’re in search of effective back stretching exercises, look no further than the ancient practice of yoga. Many yoga stretches gently strengthen the back muscles, giving you a healthy spine and an overall peaceful attitude.

Yoga incorporates relaxed, controlled breathing with slow and deliberate stretches; there is no better way to loosen tight muscles and ease persistent back pain. Yet as with any other activity, you’ll need to pay attention to your body to know which moves are helpful and which are hurtful.

Here are some yoga stretches you can use to maintain a healthy spine.

The Yoga Seated Back Twist or Spinal Twist is a Great Back Stretch

The Yoga Seated Back Twist or Spinal Twist is a Great Back Stretch

The Seated Back Twist/Spinal Twist

Begin seated on the floor with your legs straight in front of you. Then bend your left knee and put your left foot on the floor to the outside of your right leg. Use your right arm to pull your left knee to your chest. Place your left arm behind you with your palm facing the floor. Inhale keeping your back straight, then on the exhale twist from your waist and look over left shoulder. Hold for five to ten deep breaths. Repeat other side.

The Lower Back Stretch

Lying down with your back on the floor, knees bent, and feet flat on the floor, put your left ankle on your right knee. If you need more stretch, gently push on your left knee. For an even deeper stretch, raise your right foot from the floor. Hold for five to 10 deep breaths, and then repeat on other side.

The Supine Spinal Twist

Lying on your back with straight legs, put your left foot to the top of your right knee. Keep your arms stretched out to your sides perpendicular to your legs with your palms up. Slowly lower your lower your left knee to the right. Hold for five to ten deep breaths and then repeat on other side.

The Triangle Stretch

Begin standing in a lunge position with your feet about four feet apart, right leg in front. Straighten your left leg turning the knee and toes out a bit. If you’re able, bend your right knee until your leg and thigh are at a ninety-degree angle. Inhale, move your hands to the back of your hips. Straighten your arms and reach to the back your back leg. On an exhale, bend forward at your hips and bring the right side of your chest near your inner right thigh. Then carefully raise your hands. Hold this pose while you take three to four full breaths. Then switch legs and repeat.

Seated Back Stretch

Seated, straighten your back and keep your feet flat on the ground. As you begin to lengthen your spine, lower your arms to your thighs. Bring your chest to your thighs, and then gently lower your hands to the floor and walk your hands away from your toes. Return to starting position one vertebra at a time until you’re in starting position.

Lets face it; a strong, nimble back is a key component to a healthy body. Including these stretches into your daily workout routines could help you run, hike, and cycle throughout your eighties and beyond.