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Seven Stretches to Relax the Back
Cat/Cow
- Start with a hands and knees position on the floor.
- Raise and arch your back like a cat with your head down.
- Slowly lower your back and scoop your head and tailbone upward.
- Repeat
Sitting Back Twist
- Sit on the floor with legs outstretched in front of you.
- Cross one leg over the other one at the calf.
- Twist your body toward the raised knee with your elbow on the outside of the raised knee.
- Repeat on opposite side/leg.
Lying Back Twist
- Lie on the floor with legs outstretched in front of you.
- Lift right knee and gently move it across your body using your left hand to guide the knee.
- Twist your body in the opposite direction of the knee.
- Look to the right and stretch your right arm out to the right.
- Repeat on opposite side/leg.
Knee Hug
- Lie on the floor with legs outstretched in front of you.
- Pull both knees up to your chest and hug your knees with both hands.
- Lift your nose to knees
- Repeat.
Standing Stretch Back
- Stand tall with feet together.
- Place both hands on the lower back, top of the buttocks.
- Gently press hips forward and lean back.
- Repeat.
Standing Stretch Side to Side
- Stand tall with feet together.
- Raise hands above head and gently touch fingertips.
- Lean to the right, then back, then to the left side.
- Repeat.
Child’s Pose
- Kneel on the floor.
- Exhale and lower your chest.
- Place your arms in front of you above your head or behind you with palms facing up or down.
- Rest in this position to relax.
Source: Arthritis Foundation