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Back stretches

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Exercise

Part of the body stretched

Knees to Chest Stretch

Lower Back

Pose as a Child

Lower Back

Cat Stretch 

Middle and Upper Back 
Upper Back Stretch Upper Back 
Knees to Chest Mat


Body Part Stretched:
  Lower Back

Instructions:

  • Lie down on the mat with your knees bent and relaxed, arms by your side 
  • When ready bring the knees toward the chest 
  • At the same time raise your shoulders and back off the floor 
  • Hold the position for between 15-20 seconds 
Pose as child


Body Part Stretched:
  Middle and Lower Back


Instructions:

  • Start on all fours with your hands positioned under your shoulders and your knees under the hips. 
  • Slowly lower your bottom towards your ankles and place you chest on your thighs and your arms outstretched in front of you 
  • Crawl your fingers tips away from the body until you feel the stretch in the lower back. 
Cat Stretch


Body Part Stretched:
  Upper and Lower Back


Instructions:

  • Start on all fours with your hands positioned under your shoulders and your knees under the hips. 
  • Lift your chest and extend your spine long keeping your stomach muscles tight. 
  • Visualise the lengthening out of your spine from the crown of your head to your tailbone as you stick your rear end out. 
  • Hold momentarily and repeat as neccessary. 

Upper Back Stretch


Body Part Stretched:
  Upper and Lower Back


Instructions:

  • Stand with your legs slightly bent and feet hip-width apart. 
  • With the arms straight, place one hand on top of the other keeping your lower back firm and your body upright  
  • Gently push your hands away from you until you feel a stretch across your upper back and at the back of the shoulders. 
       


 

 

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