Back Stretches for Bodybuilding

Large muscles from bodybuilding can lead to decreased range of motion. Size and symmetry are the goals of bodybuilders, but that doesn't mean you shouldn't stretch. By lengthening the muscle fibers during stretching, you can actually get a better muscle contraction, and help prevent pain or discomfort. Back stretches for bodybuilding should be done after every workout, or at least two or three times each week.

  1. Flexibility Tips

    • Stretching should feel good, or at least not be painful. There may be discomfort if you are really sore from a workout, but it should never cause or exacerbate an injury. Stretch your back at the end of your workout when your muscles are warm. Ease gently into each stretch and stop when you feel a pulling sensation. Hold each back stretch for 15 to 30 seconds, and repeat one to three times.

    Fixed Bar Back Stretch

    • The fixed bar back stretch will help stretch your lats, rear delts, traps and rhomboids. Grab a fixed bar on a weight machine with your right hand about chest height. Sit your hips back as if you were squatting and lean your torso forward so your chest and stomach are pointing to the floor. Your right hand is holding your body weight as the arm extends. Hold and repeat the stretch with your left arm. You can also do the stretch holding the bar with both hands.

    Child's Pose

    • The Child's pose is a yoga pose that will stretch all over your back and through your shoulders. Kneel on a mat and sit your hips back on your heels. If this is uncomfortable, roll up a towel and place it under your butt over your ankles. Keep your hips in this position the entire time. Lean your upper body forward over your thighs. Place your arms next to your thighs with your forehead on the floor. If this is uncomfortable, place your hands with one fist on top of the other and rest your forehead on your hands. Hold the position, relaxing your body.

    Lying Rotation

    • The lying rotation stretch will hit your lower back and obliques and you may even feel it in your chest and shoulders. Lie down on your back on a mat. Bend your knees and place your feet flat on the floor, right next to each other. Place your arms out to your sides in a T-position to support your upper body, and get a good stretch. Gently lower your legs over to the left side. Stop when you feel a gentle pulling in your back. Hold, then switch your legs gently over to the other side.