The human spine contains more than 120 muscles and is comprised of over 100 joints. And it is important to take care of your spine with proper strengthening exercises, stretches and sometimes chiropractic adjustments if need. Your spine has a memory so keeping it aligned properly has a positive effect on a person’s long-term health. The stretches presented below should help reduce the tightness of the back muscles, relieve the pressure of the spinal nerves, and improve posture.
Stand with your feet shoulder width apart and hold your hands behind your back. Then pull them backwards while pressing your shoulder blades together. Hold the stretch for at least 10 seconds or more.
For this stretch, hold your hands together and raise your arms out straight in front of your body. Lean in to the stretch and hold for at least ten seconds or more.
For this stretch, lay on your stomach. Raise your right arm off of the floor as high as you can. At the same time raise your left leg off of the floor as high as you can. Hold this position for ten seconds or more and repeat with the left arm and the right leg.
For this stretch lay flat on your back with your body in a straight line. Raise your arms over your head and stretch the entire body out as much as possible. Hold this stretch for ten seconds or more.
For this stretch lay flat on your back with both legs extended straight in front of you. Bring one of the legs towards your chest. Your knee should be bent as shown in the picture. Hold this stretch for ten seconds or more and then repeat on the other side.
You will need a wall for this stretch. Your feet should be shoulder width apart. Lean forward with your hands against the wall until your torso is parallel with the floor. Hold this stretch for at least ten seconds or longer.
At Get Fit Now we do a lot of back exercises, so it is important to stretch the muscles that are being worked before or after the sessions. So include these stretches along with our training to help with posture and overall spine health.