Advanced Back Stretches

Back pain can be alleviated by strong abdominal and back muscles that anchor your core. Regular back exercises, or advanced back stretches, will strengthen and keep your back muscles flexible. Doing advanced back stretches daily will help keep you limber and strong.

  1. Bridge

    • Lie on your back with your feet on the floor, shoulder-distance apart, and start lifting your hips. Square the hips off and lift as high as possible, holding for a count of five. Repeat this several times, and it will relieve tension from your lower back.

    Cat/Cow Pose

    • With your hands and knees on the floor, come to a tabletop position. Alternate between arching and rounding your back, breathing and holding each pose. The cat-and-cow pose will stretch your entire back and relieve the tightness in your upper back.

    Back Twist

    • Lying on your back, take your arms out to the sides, forming the letter "T". Take your legs to one side, making sure your shoulders remain grounded. Stretch into the pose and switch to the other side.

    Simple Back Bend

    • This move is a great strengthener for your whole back. Lie face-down and take your hands by your ears, keeping your gaze to the floor. Lift your upper body, making sure your legs and feet remain grounded. Hold and twist your upper body to the right, then back to center, then to the left. Release the pose, pause and repeat. This really strengthens the muscles in your whole back and should be a counter-exercise to abdominal crunches.