Spread Eagle Back Exercise

You won’t literally fly, but if you spread your wings like an eagle you can launch yourself into some efficient exercises. The spread eagle position, with your arms and legs extended away from your torso, isn’t a typical exercising posture. Nevertheless, the position can allow you to work your back while you’re sitting or lying down.

  1. Isometric Exercise

    • To improve the stability in your lower back and hips, try an isometric exercise recommended by football strength and conditioning coach Williams Hicks. Assume a spread eagle position while sitting on the floor. Lean your torso backward, then tighten your abs as you raise your heels a few inches above the floor. Hold the position for 10 seconds. Do the exercise once. Keep your lower back straight throughout the exercise.

    Stretch

    • To stretch your upper back, lie face up with your spine on top of a 3-foot foam roller and your legs extended. Expand your ribs as far as you can as you inhale and then press your hands against your sides to help keep your ribcage expanded as you exhale. Keep your ribs expanded as you spread your arms. Try to maintain your position for three minutes, once each day. When you become used to the stretch, you can repeat it later in the day.

    Supermans

    • Supermans are face-down exercises that strengthen and stretch your back while also working your glutes and shoulders. Lie on the floor with your legs extended and your toes pointed away from your body. Reach your arms in front of your head with your palms facing each other and look straight down at the floor. Tighten your abs and core as you lift your arms and legs off the floor while keeping all your limbs straight. Hold the position for three to five seconds. If you can’t do the full exercise, raise one limb at a time. Perform at least five repetitions, but try to build up to 10 or 15.

    Considerations

    • Consult a physician before you start any new exercise routine, particularly if you’ve been inactive or you have any health concerns. Warm up before any workout -- even if you’re only stretching your back -- by doing five to 10 minutes of light aerobic activity. Jumping jacks in particular will help stretch and warm the muscles you’ll engage during spread eagle exercises. Stop doing spread eagle activities if they cause you pain.