What Is Stretching Out the Spine Called?

The spine is covered by three different groups of muscles: spinal flexors, lateral flexors and extensors. The flexors, such as the rectus abdominis, are located at the front of the spine. The lateral flexors, such as the obliques, are at the side of the spine and the extensors, such as the spinal erectors, are at the rear spine. Stretching the spine, therefore, can be called spinal flexor stretch, spinal lateral flexor stretch and spinal extensor stretch. To stretch each of these muscle groups, you need to place them in a lengthened, or elongated, position. Do not stretch before a resistance training session as doing so can result in injury. Rather, stretch at the conclusion of your workouts when your muscles are warm and filled with blood.

Things You'll Need

  • Stretching mat (optional)
Show More

Instructions

  1. Spinal Flexor Stretch

    • 1

      Lie face-up on the ground. Bring your hands up by the ears with your palms down on the ground and your elbows up in the air -- ready to do this move that's like a back bend.

    • 2

      Push your torso off the ground by lifting your belly to the ceiling and straightening your arms and legs. Curve your spine up, stick your chest out and retract your shoulders a bit. Keep your head in a neutral position.

    • 3

      Hold this stretched position for 30 seconds. You should feel your rectus abdominis and other abdominal muscles being lengthened. Do three sets of this stretch.

    Spinal Lateral Flexor Stretch

    • 4

      Stand with your body upright and feet about shoulder-width apart.

    • 5

      Raise your arms overhead with your elbow extended, keeping your spine as straight as possible.

    • 6

      Bend towards the right side as much as possible while keeping your torso upright. Once you can no longer bend towards the right, hold the position for 30 seconds. You should feel your left oblique muscles stretching. Then, bend as much possible to the left side and hold the position for 30 seconds to stretch your right oblique muscles. Complete a total of three sets per side.

    Spinal Extensor Stretch

    • 7

      Stand with your feet shoulder-width apart and bend forward at the torso until your back Is parallel to the ground.

    • 8

      Curve your back up as much as you can comfortably do so and cross your arms in front of your chest. You should feel your spinal erector muscles stretched in this position.

    • 9

      Hold for 30 seconds, take a one-minute rest and then repeat for two additional sets. You can also do this stretch while sitting on a chair. In this variation, extend your arms below the seat trying to reach as far as possible with your hands before you curve your back.