Back Stretches for Front Bending

Bend forward and touch your toes. This task may seem simple, but forward bending requires an incredible amount of muscle action in your back. When these muscles are tight, bending forward can be uncomfortable and may cause injury. However, taking time to stretch your back and surrounding muscles can help you prepare for safe front bending.

  1. Warmup

    • Cat-Cow warms up the spine and hips.

      To prevent injury while stretching, warm up by bringing movement to your muscles and joints. Cat-Cow warms up the body and stretches the back. Start on your hands and knees. Place your hands under your shoulders and knees under your hips. Inhale and lift your head and tailbone; allow your back to arch. Exhale and round your spine as you drop your head and tailbone. Continue this movement for one minute.

    Spinal Muscles

    • To stretch the muscles along the spine, try this seated twist. Start seated with your knees bent and feet on the ground. Bring your right heel close to your left sitting bone. Place your left foot on the outside of your right thigh. Lengthen through the crown of your head, and draw your belly button toward your spine as you twist to the left. Place your right elbow on the outside of the right knee. For tight backs, start with your left foot placed on the outside of the right calf. This creates less of a twist but still provides a stretch for your spine. Hold for three to five breaths. Repeat on the opposite side.

    Upper Back

    • The latissimus dorsi is a major muscle in your back that connects to your spine, and has a role in forward bending. Cow-Faced Pose stretches this muscle and prepares you for forward bends. To start, sit in a comfortable seated position. Lift your right arm straight up. Bend your elbow, reaching your palm down your back. Bring your left arm out to the side; turn your palm so it faces behind you. Bend your elbow, reaching the back of your hand up your back. Work to clasp both hands. For tight shoulders, place a belt or a strap between your hands. Remain for three to five breaths. Repeat on the other side.

    Glutes and Hamstrings

    • Downward-Facing Dog helps to prepare your body for front bending that requires deeper flexion of the spine.

      Just as it is important to stretch the major muscles of your back, it is equally important to stretch the surrounding muscles. Tight glutes can inhibit the range of motion in the back, while tight hamstrings create a rounded lower back when you bend forward. This makes forward bending unsafe. Downward-Facing Dog will not only stretch your back but also your glutes and hamstrings, which all work together when you bend forward. To start, come to your hands and knees. Lift your hips up and back. Work to create a triangular shape with your body, evenly distributing the weight between your hands and feet. Press the thigh bones back and allow the sitting bones to slide up. Draw your shoulder blades together on your back to protect your shoulder joints. Hold for three to five breaths.