The muscles of your upper, middle and lower back can all become tight from stress, poor posture or injury. You can stretch your back muscles from a comfortable seated position in a chair or on a couch or bench that is at the right height to allow you to touch the ground when your knees are bent at right angles.
Full Back Release
The full back release is a stretching exercise designed to release tension throughout your entire back. You could also do this exercise from a standing position, but a certain amount of flexibility in your legs would be needed to do this exercise completely. Do the seated full back release by first sitting on the edge of a chair and bending your knees with your feet flat on the floor. Let your arms relax at your sides or extend your arms straight over your head. Now, tilt your chin slowly forward and begin to round your back as you lean forward. Bend down until your chest is on your thighs and touch your hands to the floor.
Back and Hams Stretch
Stretch the muscles of your hamstrings and lower back with a targeted seated stretch. Sit down with your knees bent and your feet flat on the floor. Raise one knee up and in toward your chest. You can place your hands on your shin and pull your knee in to further the stretch. Repeat with the other leg after you put your first foot back on the floor. Make sure you sit up straight during the exercise.
Spine and Neck
Stretch your spine and neck together with a gentle spinal rotation. Sit in a chair with a high back. Place your feet on the floor with your knees bent. Then, place your right arm on the back of the chair with your elbow bent. Twist your shoulders to the right and reach across your chest with your left arm to grab the back of the chair and help you twist further. Look over your right shoulder. Then, turn your head to look forward and continue to look left. Return to the center and relax your arms. Then twist to the left to repeat the exercise and stretch the other side.
Chest and Upper Back Stretch
Stretch your upper back while seated by holding your arms straight in front of you with your finger interlaced and your palms facing away from you. Your arms are parallel to the floor. Round your upper back and drop your chin to stretch your upper back. Allow your shoulder blades to slide away from each other and your shoulders to round forward. You can stretch your shoulders and chest by interlacing your fingers behind your back with your arms straight and pulling your shoulders back.
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