Both lower- and upper-back flexibility are crucial for optimum athletic performance, functional activities and pain-free living. While the typical workplace rarely provides an environment conducive to a healthy back, there are a variety of stretches that you can perform. It's best to combine static with dynamic flexibility exercises. Static stretches are held in a passive position for a minimum of 20 seconds. These are the best stretches for increasing muscle length. In contrast, dynamic stretches are performed with movement. This type of stretching promotes functional flexibility, since it enhances flexibility while in motion.
The Cat
The cat is a dynamic flexibility exercise, which is usually performed on the hands and knees. To begin, draw your belly in, tilt your pelvis and round your upper back. The movement should resemble the movements of an angry cat. Return to a neutral, or flat, spine. Perform 12 repetitions daily. You can also perform the cat from a standing position, by placing both hands on a table and stepping back until your arms are straight. This will also provide a stretch for your upper back.
Hip Roll Sequence
The following sequence combines dynamic with static stretching. It stretches both the lower and upper back. Warm up by lying on your back with your knees bent. Draw both legs toward your chest, and hold each shin with each hand. Keeping your legs together and your hips flat on the floor, circle your legs four times to the right and four to the left. Then extend your arms at shoulder level, making a letter T with your upper torso. Inhale to prepare. As you exhale, keep your knees together and the back of your left shoulder on the floor. Drop your legs to the right. Inhale and return to center. Repeat on the other side. Perform four cycles of this movement. Then drop your legs to the right and keep them on the floor. Hold the stretch for at least 20 seconds, and then repeat on the other side. Do this on a daily basis.
Superman
The superman stretch enhances spinal extension. Lie on your stomach with your legs straight and your arms stretched over your head. Simultaneously lift your head, your shoulders, your chest, your right leg and your left arm. Repeat on the other side. Perform a total of eight repetitions. On the last one, hold the stretch for at least 20 seconds. Your shoulders should remain relaxed, and your pelvic bones should be flat on the floor.
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