How to stretch your back

How to stretch your back

Finding effective stretches for your back is not as easy as you might think. Here we show you how to stretch your back in the most effective way. Working with thousands of people over the last 12 years these are the top three back stretches that have been tried and tested to be the most effective.


Why learn how to stretch your back ?

Learning how to stretch your back can be a major key in remaining injury free. Most people will experience back pain at some point in their life. Ranging from mild discomfort behind the shoulder blade to debilitating back spasms leaving you unable to sit or stand. You would think that there would be lots of information out there for some decent back stretches but I struggled to find any so hopefully, this will help to shed some light on the subject.

Back stretches

First of all, we look at a Lat stretch. I have not seen this exercise recommended to often but if done as I have demonstrated it can be super effective at targeting this hard to stretch area. This stretch will affect the back in the frontal plane and we will show you other stretches for the other planes next.

Erector Spinae Stretch

Here you are going to sit upright with your legs outstretched. Proceed to move your chin to your chest first. When the stretch sensation eases you can ease more deeply into the stretch by rolling your chest to your lap. Continue by bringing your elbows to your lap working your way down each vertebrae flexing forward.

Spinal Rotation

Also important for learning how to stretch your back is working through the transverse plane by adding in rotation. Often a cause of many back related problems a lack of or stiff spinal rotation is one you want to avoid.

Start by lying on your back. Take 1 leg across your body and bring the foot on that side as high as you can without discomfort. then with the closest hand hold on to the knee of the outstretched leg. aim to keep your other leg straight. Keep both shoulders down on the floor and simultaneously lift your ribcage.