How to Stretch to Elongate the Spine

If you suffer from back soreness, stretches that elongate the spinal muscles may be your answer. You can't literally make your spine longer, but you can relax your back muscles and perform stretches that lengthen them, which may offer the appearance of elongating your spine. Warm up with five to 10 minutes of light cardio activity before performing stretches to elongate your back.

Things You'll Need

  • Exercise mat (optional)
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Instructions

  1. Seated Lower Back Stretch

    • 1

      Sit up straight on the floor. Position your legs in front of you with your knees bent and your feet flat on the floor.

    • 2

      Spread your feet a few inches wider than hip-width apart.

    • 3

      Extend your arms in front of you and touch the floor as far from your torso as possible while keeping your feet and hips in place.

    • 4

      Hold the stretch for up to 30 seconds.

    Cobra Stretch

    • 5

      Lie face down on the floor with your hands below your shoulders, your fingers pointed forward and your elbows tight to your sides. Push down with your hips, thighs and the tops of your feet.

    • 6

      Inhale as you extend your arms and lift your torso off the floor. Tighten your glutes and push down with your tailbone.

    • 7

      Tighten your shoulder blades and lift your chest toward the ceiling as your torso curves backward. At the peak of your stretch your body should resemble a sideways "J" shape, with the long side on the floor.

    • 8

      Breathe normally as you hold the pose for 15 to 30 seconds.

    Cat Stretch

    • 9

      Kneel on your hands and knees, with your arms and thighs both perpendicular to the floor. Your arms should be straight with your hands below your shoulders.

    • 10

      Lower your head as you round your back by pushing your spine upward.

    • 11

      Hold the stretch for up to 30 seconds.

    • 12

      Turn the activity into a dynamic stretch by then arching your back gently and lifting your your head. Hold for up to 30 seconds.

    Gate Pose

    • 13

      Kneel with your torso erect and the tops of your feet touching the floor.

    • 14

      Extend your left leg directly to the left so the leg is straight, the knee faces upward and only your heel touches the floor. Rotate your hips a few inches to the left and your shoulders a bit to the right.

    • 15

      Inhale and raise your arms to shoulder height. Both arms should be horizontal and extended away from your sides.

    • 16

      Bend your torso to your left so your left shoulder is above your left thigh. Rest your left hand on your left shin.

    • 17

      Lower your right hand to your right hip and press downward. Move your hand below the lower right rib area and push upward.

    • 18

      Inhale again, straighten your right arm and extend it upward and to the left so your upper arm is next to the right side of your head. Turn your shoulders farther to the right.

    • 19

      Hold the pose for 30 to 60 seconds. Repeat to the opposite side.