1. Use the Fixed Bars Built as Part of the Workout Equipment
A fixed bar is an excellent way to use your own body weight to help stretch out your back. It sometimes is a large piece of workout equipment that weighs a ton. Hold on to the bar and stretch out your back. The key is to be able to grab the bar with both hands at the same level, put your toes close to the equipment and pull back with your body weight to give the stretch to the back. It's a good idea to do this movement slowly and hold the full stretch for 20 seconds at a time and then release. Repeat the movement several times to fully stretch out and warm up your back.
2. Try the Large Free Weights
The larger free weights at the gym are designed to hold those really heavy weights, more weight than most of us could imagine lifting. Even if you can't lift the bars, use them to stretch your back. Make sure it's a properly weighted setup before using. Put both hands on the bar, place your feet to touch the base of the bar stand. Slowly pull back with your body weight to stretch out the back. Hold the full stretch for 20 seconds and repeat several times. You're using those big weights without lifting them.
3. The Ballet Barre Isn't Just for Ballerinas
Ballerinas have used the ballet barre for decades to stretch before they dance. The barre is secured to the wall where the dancer uses it to hold for balance. They lean away from the barre with their body while stretching the outside arm up and over the head for a full body stretch including the back. This is repeated several times on both sides. Hold the barre firmly with both hands, feet near the wall and pull back to lengthen the arms and the legs to stretch out the dancer's back. There are many other stretches for the back using the ballet barre. In fact, it's so effective that many fitness clubs have ballet barres for stretching, including the back. Also, there are some fitness classes that incorporate the fixed ballet barre as a part of the fitness class.
4. Use Lat Pull Down Bars to Stretch the Back
Most workout facilities have equipment called a "lat pull down." This is a heavy metal bar attached to a weighted platform that's able to move. It's up to the person working out to keep both hands on the bar, while you pull down to where you're seated. Adjust the weight on the machine to get the best stretch for your body. This'll stretch out the "lat" muscles of the upper back.
Member Comments