Exercises to Stretch back
- Lie flat and pull your knees to your chest
Lie on your back and bring both knees up toward your chest. Place one hand over each knee and gently pull your thighs closer to your chest. Breathing deeply, hold this position for 20 to 30 seconds.
- Tilt knees to right and left
Lie on your back. Bring your knees to your chest, then tilt them to the right, bringing them as far down as you comfortably can. Hold this for 30 seconds, come back to center, and repeat on the other side. Repeat as many times as is comfortable.
Tip: To protect your lower back from injury, keep the small of your back flat on the floor as you go from side to side.
- Do the cat/cow stretch
Get on all fours, with your arms straight and your hands directly under your shoulders; your knees hip-width apart. Start with a flat back, then arch your back as high up as it will go, while pulling your abdominal muscles up. Hold for a few seconds. Reverse this motion by pushing your abs toward the floor, arching your back in the opposite direction. Repeat as many times as is comfortable.
Tip: Whether arching your back up or down, keep your head facing forward and the back of your neck straight, in alignment with your spine.