Back Stretching Exercises

Back stretching exercises mobilise the lower back. Here we explain some important exercises for preventing and treating back pain.

Lower Back Stretch

Lower back stretch

Teaching Points

  • Lay on the floor on your back
  • Bring your knees up to your chest and use your arms to pull them in further
  • Hold for between 10 and 30 seconds

Muscles Stretched

Related Injuries


Latissimus Dorsi

Latissimus dorsi stretch

Teaching Points

  • Stand upright with your arms above your head
  • Reach up as high as possible
  • Hold for between 10 and 30 seconds

Muscles Stretched

Related Injuries


Latissimus Dorsi II

Teaching Points

  • Kneel on the floor
  • Lean forwards with the arms outstretched as far as possible and hands on the floor
  • Push your buttocks down towards your feet keeping your hands still
  • Hold for between 10 and 30 seconds

Muscles Stretched

Related Injuries


Back Arch

Back arch stretch

Teaching Points

  • On all fours on the floor, arch your back up as high as possible
  • Hold for between 10 and 30 seconds then relax.
  • This can also be done with the back slump

Muscles Stretched

Related Injuries


Back Rotation

Back rotation stretch

Teaching Points

  • Stand upright with your arms folded across your chest
  • Rotate your shoulders around to one side
  • Hold for between 10 and 30 seconds

Muscles Stretched

Related Injuries


Back Slump

Teaching Points

  • Kneel on all fours and let your back slump down as if trying to get the navel to the floor
  • Hold for between 10 and 30 seconds

Muscles Stretched

Related Injuries

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