Back stretches continued

Superman  - Lie on the floor face down. Look straight out and extend your arms and legs straight out lifting them off the floor. It should resemble superman flying. 

Man performing the superman stretchSuperman Stretch


Cat stretch - Get on hands and knees on top of an exercise mat. Drop your tailbone, lower your head and suck your belly to back as the letter "C". Hold and return to starting position. This exercise should resemble a cat stretch. 

Man performing the cat stretchCat Stretch


Deadly Cobra - Lie on your stomach. Legs should be held together tightly straight out behind you. The hands should be placed on the floor at about shoulder height and breath out as you press down with your hands and lift your upper body. Use your back muscles to lift your chest as high as possible. 

Woman doing the cobra poseDeadly Cobra

More back stretches


Rotation Stretch - Stretch the muscles that rotate your back by sitting comfortably and turning your shoulders to one direction and holding in this position. Then repeat exercise in other direction. 

Sideways Bending - Clasp your hands together and extend overhead. Keeping your arms extended, bend your upper body to one side, and hold the stretch. Repeat in the opposite direction. 

Sitting Stretch - Another stretch you can do sitting down is to put your hands straight out in front of your body so your palms face each other. You then turn your wrists inward so the palms face outward, away from your body. Next, cross your right arm over your left arm and bring the palms back together. As you reach your arms together forward round the upper back, keeping your head and neck relaxed. 

Standing Stretch - For this stretch, begin in a sanding position with your feet about shoulder width apart. Next, with your hands behind you back (fingers interlocked), stretch by trying to touch your elbows together, and bend your head forward slightly. After holding the stretch for about 20 to 30 seconds, exhale slowly as you drop your arms to your sides and relax the upper back. Breathing slowly and smoothly during this entire exercise is important to get the full benefit. Repeat the exercise throughout the day to prevent tension from building. 

Arm Slide - The arm slide is another standing back stretch. Begin by standing against a wall, with your arms supporting you as your palms and forearms are pressed to it. While maintaining this stance, begin to slowly slide your arms up the wall over your head, keeping them against it as best you can. If going higher up the wall begins to be uncomfortable or causes pain, position your arms at a lower height that is more comfortable. Hold the stretch for a moment and then slowly return your arms to the starting position. 

The Back Flex - While lying on one's back, pull both knees to the chest while simultaneously flexing the head forward until a comfortable stretch is felt in a balled-up position. 

Knee To Chest Stretch - While lying on the back with the knees bent and both heels on the floor, place both hands behind one knee and bring it to the chest. 


Page 3 of back stretches

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