How to Build a Bench to Stretch Your Back

Much of modern life is sedentary, which places a lot of stress on the lower back muscles. A day in the office or driving a car may leave you with soreness or discomfort in your back. However, you can do stretches to alleviate some of this discomfort. Making a stretching bench may encourage you to stretch your back every day. By stretching each night before you go to bed, you will be more comfortable and your back will be stronger.

Things You'll Need

  • Sheet of plywood
  • Pool noodle
  • Cloth
  • Staple gun
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Instructions

    • 1

      Get a piece of plywood that is 3 foot by 5 foot. This will form the basis of your bench. Cut a pool noodle so it stretches across the width of the bench, and keep the remaining part of the noodle.

    • 2

      Drape a cloth over the plywood and pool noodle and use the staple gun to attach it. Tuck the cloth tight around the pool noodle to prevent it from moving. Trim any excess fabric that hangs loose from the bench.

    • 3

      Place the bench on the floor or in the garden. Lie with your head on the pool noodle pillow and your upper back flat on the bench. Place your knees together and draw them up until they form a 90 degree angle. Rotate your legs so that your knees move to the left, and hold. Then move your knees to the right, and hold.

    • 4

      Use the cutoff pool noodle to place under your lower back. Roll it under the entire length of your back by sliding yourself over it. This will stretch the muscles in your whole back, and will help to both loosen and strengthen your back muscles.

    • 5

      Speak to a doctor or a chiropractor for advice on other stretches of exercises to do. Your bench will allow you to gently but firmly work out your back muscles without needing to join a gym.