Back Stretches

Stretching the back has long been known to relieve any number of ailments. When back muscles are tight from endless hours at the computer or desk; when over exertion from exercise or heavy labor has you stiffer than a board, the following can bring much desired relief!

• Find enough space where you can spread out on the floor.
• Spread a large towel or mat on the floor and lie flat on your back (supine).
• Take a deep breath, expanding your diaphragm, and upon exhalation, allow the tension in your body to drain into the floor. Gravity alone works wonders! Repeat three times.
• Bend your knees and place your feet flat on the floor, 6-8 inches from your buttocks. Tilt your pelvis until the curve in your lower back disappears. Tilt pelvis in the opposite direction and bring the curve back. Repeat this several times. Then make a circle, tracing the outer edges of your lower back. This will help open the sacrum (lower back).
• Spread feet about two inches wider than hips (feet still flat on floor). Exhale and drop both knees to the right, inhale and lift one knee at a time (to prevent injury) to come back to center. Exhale and drop both knees to the left. Continue this winshield-wiper action for ten times each side.
• Raise one knee towards your chest. Massage the muscles of the upper leg. Take your time and give yourself a good warming rub. Repeat on opposite leg.
• Place both hands under the knees and inhale. As you exhale, gently draw the knees towards the chest. Allow the breath to be your guide in all movements. Repeat.
• Relax in a supine position or leave your knees bent, but take several breaths and quiet your mind. See if you can release any pain or tension on the exhalation.

F.Y.I.

This simple routine can be utilized upon arising and some even perform these exercises in their beds. Used as a daily routine, many back problems can lessen and others may never arise!

Designed (with great difficulty and lots of help) by Annie S. Kyrkostas. Last updated 15 October 2005.