How Do You Stretch The Muscles In Your Back

How do you stretch the muscles in your back the correct way? Everyday activities can cause our back muscles to tighten up and over time cause terrible back pain. Four out of five adults suffer from back pain. Back pain and injuries can be avoided by practicing stretching the muscles in your back daily. Stretching the muscles in your back will lower the odds of a muscle tear. A good time to practice back exercises is in the morning and in the evening before going to bed. No pain should be felt when the back muscles are being stretched. Stretching the muscles in your back should be done in a smooth motion.

1. Lie on the floor with your knees and hips bent placing your feet on a chair and pillows under your knees. This position will take pressure off the back while gently stretching.

2. On the floor, lie flat with arms at the side and raise the legs over the head. Continue to raise the legs stretching over the head and touch the floor. While doing this stretching position, hold for 15 seconds. Repeat this exercise 3 times to effectively stretch the muscles in the back.

3. Lie with your legs bent and back pressing against the floor. Raise the left knee slowly to the chest. Hold this position for 5 seconds. Repeat this step with the opposite knee switching 10 times. This exercise will stretch your back in a gentle way.

4. Stretch the back by getting on the floor with your hands and knees on the floor. Create an arch by pushing the middle of the back up and the shoulders down. Hold this position for a few moments. Stretch the opposite way reversing the position. Repeat this back stretching exercise 10 times.

5. Take slow, deep breathes when stretching your back muscles. Breathing deep while stretching the back muscles creates a calming effect and will help relax the back muscles.