A flexible joint is a healthy joint. Not being able to move throughout your full range of motion may be caused by tense muscles. Stretching your back will help you increase your flexibility and maintain the ability to move fully as you age. Tense muscles are also weaker, so stretching allows for greater strength as well as flexibility. Regular stretching of your back also lowers the risk of a back injury.
Seated Low-Back Stretch
The seated low-back stretch may be done on the floor, or you can perform this stretch seated in a chair, says the "AARP" magazine. Stretching in a chair is easier for people who have difficulty getting up from the floor, but it is also more convenient if you are stretching in a public place other than the gym. Begin sitting up tall in a chair with a back rest. Your lower back should be touching the back of the chair. From there, lean forward and round your back. Your head and stomach move toward your legs, but your legs and your arms reach to the floor. Slowly sit back up one vertebra at a time.
Abdominal Lat Stretch
This stretch targets the muscles of your latissimus dorsi, or lats. The lats run diagonally along the middle and side of your back in a "V" shape. To prepare to stretch, lie on a stability ball. Allow your body to drape over the ball with your hands and feet touching the floor. Turn onto your right side with your right hand still touching the floor for balance. The legs can spread apart with the feet on the floor, with the right leg moving back and the left leg moving forward for better balance. Next, reach your left arm over your head and extend your arm with your palm down. You will feel this on your left side. Roll over to stretch out the right side of your back.
Seated Spinal Twist
The seated spinal twist is done seated in a chair, with your feet resting on a book on the floor in front of you. You may also do the stretch seated on the stability ball, though it will be more challenging for your balance. Start sitting up straight with your abs squeezed tight. Your arms are crossed on your chest. Twist your shoulders to the right but do not move your hips. Look over your right shoulder. You will then twist back to the center. Next, twist to the left and look over your left shoulder. You may be able to twist further in one direction than the other if one side is more flexible. Go as far as you can comfortably.
Member Comments