Tight back muscles are the result of inactivity or excess activity. For example, if you sit for long periods of time at a work desk with your head tipped forward, you have a tendency to develop tight muscles. In an opposite scenario, continual weight training without proper stretching can cause your back muscles to become tight. Loosen them up by doing dynamic and static stretches. Dynamic stretches are done in motion.
Trunk Rotations
Trunk rotations, or spinal rotations, are dynamic stretches performed from a standing position with your feet hip-width apart. Place your hands on your hips or extend your arms out to your sides at shoulder height. Keeping your back straight and lower body still, rotate your torso all the way to your right, then all the way to your left. Move back and forth in a steady motion. Keep your eyes facing the direction you are moving during this stretch.
Alternating Toe Touches
Alternating toe touches stretch your back, hamstrings and groins simultaneously. Stand with your feet about 3 or 4 feet apart and extend your arms out to your sides. Keeping your legs and back straight, bend forward and twist your torso to your left. As you do this, touch your right hand to your left foot and extend your left arm in the air. Stand back up to your starting position and repeat to your opposite side. Continue to alternate back and forth in a steady motion.
Side Stretch
Side stretches target your back, as well as the obliques on the sides of your stomach. Stand with your feet hip-width apart, your right hand on your hip and left arm extended straight above your head. Keeping your lower body still, bend laterally to your right as far as possible and hold for 20 to 30 seconds. Slowly rise back up and repeat on the opposite side.
Knee Pull-In
A knee pull-in stretches your lower back. Perform this stretch from a face-up position on the floor. Keeping your back flat on the floor and right leg straight, lift your left leg and gab the back of your knee. Gently pull your knee toward your chest as far as possible and hold for 20 to 30 seconds. Release and repeat with your right leg.
Cat-Cow
The cat-cow is a combination of two yoga poses. Perform this stretch from an all-fours position. Start with your back in a neutral position and take a big inhale. As you do this, lift your head upward, arch your back and let your belly sag toward the floor. After holding this position for a full second, exhale and completely reverse the movement so you're looking down and your back is rounded. Alternate back and forth.
Downward-Facing Dog
The downward-facing dog is a yoga pose that primarily stretches your upper back. After lying on your stomach, place your hands shoulder-width apart and your feet hip-width apart behind you. Steadily push yourself off the floor and raise your hips in the air. While doing this, keep your arms, back and legs perfectly straight. Continue to lift your hips until your body forms an inverted angle. Push your weight back onto your heels. Hold this position for 20 to 30 seconds.
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