Stretches for the Back

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Sit, with right leg out straight to the side; bend left leg so the soul of your left foot rests against your right leg.Bend toward your right leg until your elbow touches the inside of your knee.Inhale, then stretch on the outbreath.Don't force the stretch

Lie on your back.Clasp hands underneath your knee.Draw your knee toward your chest.Inhale, the exhale and stretch.Hold stretch for 10 seconds.Keep shoulders on the ground and do not force the stretch.

Lie on your back.Raise your arms overhead with palms up.Inhale, and on the exhale, point your toesand reach your hands farther back at the same time.

Kneel on floor with buttocks on heels.Inhale.As you exhale, tuck your head toward your chest and lean forward until palms touch the floor.You should feel the stretch all along your back.Avoid this stretch if you have problems with your knees.

Lie on your back.Interlace your hands behind both knees.Inhale.Bring both knees toward chest as you exhale.

Sit with knees bent, toes pointing outward.Inhale and lean forward to grasp your ankles.Your arms should be positioned on the inside of your knee. Hold the stretch for 20 seconds. Release.Repeat stretch several times.Do not bounce. Stretch slowly and smoothly.

Sit on floor with legs straight, toes facing up. Turn your upper body until your hand reaches the outside of the opposite hip.Inhale, then exhale and stretch.Hold stretch for 20 seconds. Release.Repeat stretch several times.

Sit on floor. Bend one knee.Extend the other leg out to the side.Grasp the ankle of the bent leg.Inhale, and reach for the ankle of the outstretched leg on the exhale.Hold stretch for 20 seconds and release.Repeat several times

Lie on side with knees flexed.Drop top knee toward opposite side, while twisting torso in the opposite direction at the same time.Inhale first, and exhale on the stretch.Repeat several times.Turn body and repeat to opposite side.

Stand straight; flex kneesSlowly bend forward until you can grasp your ankles. Raise your hips at the same time for increased stretch.Do not bounce; let your body stop where it will.Inhale, and stretch on the exhale. Come back to original position and repeat.

Sit, with legs stretched out to sides.Drop one shoulder so that arm comes across the front of your body.At the same time, raise opposite arm overhead and stretch to the side.You should feel the stretch all along that side of your body.Inhale, and exhale and stretch.Repeat on opposite side.

Sit with knees extended in front on you.Slightly flex knees.Place hands on legs.Bend forward toward your ankles.Do not bounce or force the stretch.You should feel the stretch all along your back from your butt to your shoulders.Inhale. Stretch as you exhale.Repeat several times.

Sit comfortably with knees up.Drop one leg and curl it near the opposite buttock.Raise arms overhead.InhaleExhale and bend upper body forward and to the side, dipping head toward floor.Feel the stretch along entire back.Do not bounce.

Lie on your back with arms out to the sides at shoulder height.Legs straight.InhaleExhale, and lift one leg and extend it to the opposite side in front of your body.Repeat on opposite side.

Lie on the floor, knees up, feet flat on floor.Raise arms overheadInhaleExhale and push abdomen into the ground while at the same time extending arms further overhead.Feel the stretch in your lower backRepeat several times.

Lie on your back. Knees up, feet on floor.Place hands behind both knees.Inhale.Exhale and draw knees toward chest while at the same time raising shoulders slightly off the ground.Repeat several times.

Sit with knees out straight in front of you.Bend one knee and rest foot near the inside of the opposite leg.Raise arms in an arc overhead. InhaleExhale and stretch body toward the outstretched leg.You should feel the stretch along your side.Do not bounce.

Stand with legs slightly apart, toes forward.Place hands on hips.InhaleExhale and turn your body toward one side so you are looking over your shoulder.Stretch to the opposite side.Repeat several times.Perform stretch slowly.You should feel the stretch in your lower back and hips.

Sit straight, with legs crossed, Indian-style.Place hands on hips.Inhale.Exhale, and turn your upper body to one side, looking over your shoulder.You should feel the stretch in your lower and mid-backRepeat to other side.

Lie on your back, with knes raised, feet flat on floor.Raise one arm overhead. The other arm is at your side.Inhale.Exhale, and press your abdomen into the floor.Feel the stretch in you lower back.

Lie on the floor.Lace your hands under your knees, bringing shoulders up, head tucked in toward your chest.Inhale.Exhale and rock your body back slightly.Feel the stretch along your entire back.

Sit, with knees up.Hands are clasped under front of knees.Pull your upper body toward your knees.Inhale.Exhale as you drop your head forward.Do not bounce.

Stand facing a box or bench.Place right foot on the boxPlace your left hand on your right knee; right hand on your waist.Inhale.Exhale and turn your upper body toward your right raised leg.

Kneel down on both knees. Place a pad under knees if surface is too hard.Inhale.Exhale and bend your body backwards, trying to touch your feet.Keep legs straight; do not let them angle away from body.Repeat several times.

Place a small table or box behind you.Kneel down in front of table.Inhale.Exhale and reach back to grasp the table.Extend your head backwards.Feel the stretch all along your back as muscles contract.

Lie flat on floor on your back.Place hands overhead, palms flat on floor.Lift your body to create a bridge.Inhale.Exhale and raise your buttocks.Feel the stretch along your whole back.Do not execute this exercise if you have back pain or shoulder pain.

Stand with feet apart.Inhale.Exhale and bend body to sideReach for your foot and tuck your head in.Feel the stretch along the outside of your body.

Get down on one knee. Keep the other knee flexed.Lace hands behind your head.Inhale.Exhale and bend to the side.Feel the stretch on the side of your back.

Stand with feet apart.Place one hand on your hipRaise the other hand overheadInhaleExhale, and bend arm and head toward other side.Feel the stretch on the side of your back (lats)Repeat several timesChange sides and repeat

Kneel on both knees.Flex one knee with foot flat on floor.Extend and bend the arm on the kneeling side to rest behind your neck.Place the other hand on your hip.Inhale.Exhale and bend your head and flexed arm to the opposite side and return. Repeat several times.Repeat on other side.

Kneel; raise one leg and extend out to the side.Raise and bend opposite arm and clasp hand behind neck.Place opposite hand on hip.Inhale.Exhale, and bend toward the outstretched leg.Repeat several timesMove to the opposite side and repeat.

Stand with feet slightly apart.Inhale.Exhale.Bend your body to the side, clasping your opposite hand on your shin.Turn your head to increase the stretch.

Kneel and extend one leg out to the side.Inhale.Exhale and bend forward, sliding both hands down the extended leg as far as you can without bouncing.Tuck in your head and feel the stretch all along your back.

Sit with feet extended in front of you, knees slightly flexed.InhaleExhale and bend forward trying to reach the top of your foot.Do not bend nor force this stretch. Tuck in your head to increase the stretch.

Lie on floor.Raise legs straight up.Extend hands above your head.Inhale.Exhale and extend legs overhead.Your butt should be in the air, but keep your upper back on floor.

Stand with both feet together.Bend forward so hands touch the groundKeep your knees flexed.Bend first one knee then the other in a back and forth motion as if you were walking.

Kneel down.Extend your left hand out in front of you.Grasp your left knee with your right hand, just below the knee.Bring that knee toward your shoulder.Repeat with other side.