Stretches for the Back With a Strap

Most people will experience a tight back at some time in their lives. Learning a few stretches might help you relieve the tension of a future backache. A yoga strap is a great tool to help reduce strain on your back while stretching and allows your arms to reach farther than they would otherwise. If you don't have a yoga strap handy, grab a bathrobe tie or necktie and start stretching to tame back pain.

  1. Seated Forward Fold

    • Any time your hands don't reach your feet, use a strap for extra length.

      Tightness in the back is often relieved by folding the body forward, either from a standing or seated position. Because tight hamstrings often accompany a tight back, a seated forward fold using a strap is a great way to stretch the back.

      Sit on the floor with both legs extended in front of you. Wrap your strap around the balls of your feet, and hold the ends of strap taut. As you inhale, sit tall. On your exhale, lead with your chest and fold forward over your legs. Use the strap to draw your chest closer to your thighs, but avoid rounding your lower back. If your hamstrings are very tight, bend your knees slightly. Hold this position for several breaths or up to one minute.

    Happy Baby

    • Another great stretch for the low back, the Happy Baby, comes from yoga. Most often you will see people using a big toe grip or holding on to the outer edges of their feet, but a tight back can make it impossible to reach for your feet. If that's the case, grab your yoga strap and try this modification.

      Lying on your back, hug your knees into your chest. Open your knees to shoulder width. Wrap the strap around the balls of your feet, and lift your feet until they are stacked over your knees. Use the strap to gently pull down on your feet and bring your knees closer to your shoulders. Keep your back long and your hips on the floor. Hold the stretch for 30 to 60 seconds.

    Figure 4 Stretch

    • The piriformis, a muscle deep in the hip that is positioned very close to the sciatic nerve, is often responsible for back pain. The Figure 4 Stretch is another great back stretch that a strap can aid.

      Lie on your back with your knees bent and your feet flat on the floor. Cross your left ankle over your right knee, flexing the left foot to protect your knee joint. Wrap the strap either behind your right thigh or around your right foot and gently pull the right knee toward your chest. Using your left elbow, gently press your left knee away from your chest. Hold the pose for 30 to 60 seconds, and repeat on the other leg.

    Supine Twist

    • Since the back muscles are also responsible for rotating the spine, twists can feel fabulous on a tight back. Begin by lying flat on your back with your legs extended. Pull your right knee into your chest, and wrap the strap around the ball of the foot. Straighten your right leg, place both ends of the strap in your left hand, and extend your right arm out to your side at shoulder height. Gently use the strap to guide your leg across the left side of your body. Turn your head to the right and look over your right shoulder. Hold this for 30 to 60 seconds, and repeat on the other leg.