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Stretches to Bend Your Back Further Back

The back muscles have one of the most important jobs in the body. They help stabilize the entire spine and the area around it, making it easier to move the trunk and lower limbs. But if you have a stiff or sore back, even the simplest everyday movements can become a burden. Using stretches to bend your back further can increase your flexibility and back strength and even end chronic pain that you may be experiencing in that area.

  1. Standing

    • One stretch that you can do to increase flexibility involves standing with your feet shoulder-width apart, your hands clasped behind your back. By pulling your arms downward and bending over backward as far as you can, you stretch out the muscles in your upper and lower back, as well as your shoulders. All these lead to an increase in flexibility of the back if practiced consistently.

    Sitting

    • You can also accomplish back stretches quite easily while sitting. Using a comfortable chair is must, however. By sitting on the edge of the seat, you can tilt your head and arms backwards, or even place your hands on the small of your back. Leaning over backwards as far as you are able without hitting the back of the chair will increase your flexibility. This is an excellent beginner exercise or a useful one if you work in a seated position all day.

    Lying Down

    • Stretches performed while lying down offer the most benefits in terms of getting your back to bend over farther. An especially appropriate one to use is called the "bridge." During this exercise, you place your palms behind you on the floor, position your feet flat (bend your knees to do so), and arch your body upwards into a bridge. If you are unable to do a complete bridge the first time, arch your body back as far as it will go until you are flexible enough to do a real bridge.

    Considerations

    • Before beginning any stretches to increase back flexibility, it is a wise idea to discuss any potential program with a physician if you have chronic back pain. You may need to be trained in special stretches, or specific ways to do them, by a licensed health-care professional. If, at any point, stretches that you complete on your own become painful or uncomfortable, stop immediately. If you pull a muscle during a stretch, do not perform another stretch on it until the muscle has healed completely. When you do, begin the stretch very gently, and do not attempt to bend over all at once as far as you did previously.

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