How to Stretch Back Muscles

After strenuous exercise or even a long day of work, your back often feels tense and tired. Yes, a massage is an option, but relatively expensive. By stretching your back muscles, you not only avoid parting ways with your money, but also help your back cope with the next barrage of stress. Read on to learn how to stretch back muscles.

Instructions

    • 1

      Touch those toes. Yes, this position stretches your calves, but if completed properly, it can also aid your back. Place your hands on the ground in front of you with your knees straight. After a couple of seconds, bend you knees in this position and completely relax your back so that it follows gravity toward the floor. This motion will elongate your back and momentarily relieve some of its weight-carrying burden.

    • 2

      Take a cat nap. A favorite for athletes and physical trainers alike is the cat stretch. Kneel on the ground and lower your chest and head so that your forehead is on the ground. Reach your arms forward and sit back on your heels. The forward reach of your arms will lengthen and stretch your back and the position is so comfy, a nice little nap might be an option.

    • 3

      Reach out. Find a counter top or a rail you can hold on to. Stand 2 feet or so away from the rail and lean forward to grab the bar. Let your head drop and your chest lean forward so your body is making a perfect 90-degree angle. Alternate between this position and arching your back with your grip still on the counter in order to stretch different parts of the back.

    • 4

      Pay attention to every inch. The above stretches will mostly aid your lower and upper back, but don't forget the muscles that run along the sides of your back. Stand straight and lift your arms above your head, locking your hands together. Lean to the right, letting the weight of your arms drop your torso downward. Repeat to the left.

    • 5

      Maintain your new-found relaxation. These stretches will help when the day-to-day worries of life tense you up, but there are some simple steps you can take to reduce the wear and tear on your back. Always practice good posture. Also, when those hyper-stress moments hit, be aware of the muscles tension they create, and consciously try to relax, even in the heat of the moment.