Back Stretching Exercise

The back can be a source of pain and problems as people get older, and keeping it loose is one way to help ensure good spinal health. Having a daily back stretching exercise routine may help keep your back healthy and flexible and it will only take a few minutes out of your day.

  1. Chair Exercises

    • Some back stretching exercises can be done while comfortably seated in a chair, according to the AARP. To do a low-back stretch, sit in a chair with a straight back and put your arms at your sides. Keep your stomach tucked in and press the small of your back against the chair. Bending forward, let your hands reach to the floor and allow your head to rest on your knees. Hold the position for five to 30 seconds, depending on what you are comfortable with, and sit up slowly and roll your back into an upright position again.

      Another chair stretch will gently twist the spine. In the same kind of chair, raise your feet off the floor and rest them on another chair or stool. Cross your arms over your chest, tuck in your stomach and slowly twist your torso to the left as far as possible. Hold the stretch for five to 30 seconds and return to a forward-facing position. Repeat the stretch to the right side.

    Standing Exercises

    • The AARP recommends a couple of simple stretching exercises done from a standing position that will add flexibility to the back muscles. Stand with your feet shoulder-width apart and bend your knees slightly. Raise both arms from your sides slowly, touch your palms together and raise your head to look at your hands. Hold this position for five to 30 seconds. Breathe evenly and lower your arms back to your side.

      In a wider stance, stand straight up but to do not lock your knees. Without leaning forward or back, raise the right arm up over your head and bend to the left as your left arm slides down your left leg. Go as far as you can comfortably and stop. Hold this stretch for five to 30 seconds. Repeat the exercise on the right side.

    Floor Exercise

    • Lying flat on the floor, raise your right arm above your head and cross your right leg across your body, resting your foot on the floor to your left. This will give your back muscles a slight twisting sensation. Turn your head slightly toward the raised arm and you will feel the muscles stretching. Hold the position for five to 30 seconds and repeat on the left side.