Flexibility is an integral part of fitness, states the American Council on Exercise. Stretching exercises increase your flexibility and range of motion, leading to fewer injuries and faster recovery times when working out. Chest and back stretches in particular help improve your posture and decrease your chances of low-back pain. Therefore, include chest and back stretches as part of your whole-body stretching routine.
Cobra
The cobra pose not only improves the flexibility and strength of your back but also provides intense stretching of your chest muscles, explains the Yoga Journal. Lie face down on a yoga mat with your legs stretched behind you and the tops of your feet on the floor. Position your hands on either side of your ribs and, keeping your elbows tucked, slowly straighten your arms as you lift your chest. Relax your shoulders away from your ears and lift your chin to stretch as far back as is comfortable. As your flexibility increases, deepen your back bend to stretch your chest muscles further.
Fish
The fish pose is another intense chest opener that also enhances your spine flexibility. However, practice this chest stretch with caution if your neck is compromised in any way, recommends Yoga Basics. Lying on your back, place your hands palms-down underneath your buttocks. Bend your elbows so you are resting on your forearms. Press down with your hands and forearms as you arch your back and lift your chest. Tilt your head backward until the crown of your head rests lightly on the floor; support your weight with your arms, not your head or neck. Hold the pose for 30 seconds at a time.
Knee-to-Chest
Release the muscles of your lower back with a knee-to-chest stretch, suggests MayoClinic.com. Lie on your back and alternately pull one knee and then the other in toward your chest. Vary the stretch by pulling both knees in at once, hugging them tightly and slowly rocking from side to side to massage your lower back. Repeat the stretch whenever your back muscles feel tight.
Thread-the-Needle
Stretch the muscles of your upper back with the thread-the-needle pose, says Yoga Basics. Starting on hands and knees, twist to your right as you bring your left arm underneath your body and slide it along the floor out to your right side. Slowly bring your left shoulder and cheek to rest on the floor. Gently raise your right arm up to the sky to complete the stretch. Hold for 30 seconds and repeat on your other side.
Belly Twist
A calming, restorative pose, belly twist stretches your entire back and realigns your spine, according to Yoga Basics. Stretch your arms out to a "T" when lying on your back and pull your knees toward your chest. Allow your knees to fall to your left as your head gently turns to look out over your right arm. Keep both shoulders firmly planted on the floor as gravity pulls your knees closer to the ground. Hold the pose for several moments, return to center and then repeat on your other side.
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