Back Stretches 

Here's some examples of stretches for the Back to prevent injuries from your Upper Body Workouts! 

Here are some concise Back Stretches you can complete before your workout. Great dynamic stretches and flexibility stretches for improving your flexibility and preventing injury!

Upper Back Stretches: 

Back Compressions

• Ly with hands and knees on the floor.
• Arch your back for 5 seconds then round your back for 5 seconds.
• Repeat the process twice.

     

Back Extensions

• Ly flat on the ground.
• Arch your back up and bend your neck back looking toward the sky.
• Now, sit back into your feet and round your back keeping your hands on the ground.
• Repeat 4-5 times.

   

 

Door Stretches

• Put your arms on either side of a door frame just below shoulder height.
• Force your chest through the door by leaning in.
• Hold for 10 seconds.

 

Lower Back Stretches:

Lower Back Twists

• Sit upright with your two legs lying in front of you.
• Bend one leg and place it over the opposite leg.
• Push the knee outwards with the elbow while facing the other way.
• Hold for 2 seconds and repeat with the other leg several times.

 

Double Leg Back Curl

• Ly flat on the ground.
• Bring your two leg in toward your body gripping them tightly.
• Now, round your lower back and feel the stretch.
• Hold for 10 seconds.

 

Single Leg Back Curl

• Ly flat on the ground.
• Bring one leg in toward your body holding it tightly.
• Now, round your lower back and feel the stretch.
• Hold for 10 seconds and repeat with the opposite leg.