Back extensions are a type of exercise and movement that describes extending your spine. Leaning backwards or arching your back stretches your abdominal muscles and extends your spine. These stretches also usually lengthen the neck, hip flexors and chest while increasing flexibility in the spine and back. You may even see an improvement in your posture from doing back extension stretches.
Lying Abdominal Stretch with Back Extension
The lying abdominal stretch targets your abdomen and pectorals for stretching as you gently come into extension with your lower back off the floor. To perform this stretch, lie face up on the floor. Extend your legs straight with your feet almost touching and press your toes toward the floor. Place your arms on the floor above your head, and then slide your arms away from you as you arch your lower back up toward the ceiling. Lift your chest. Press your neck and shoulders gently into the floor. Hold for the desired length of time.
Kneeling Backbend Stretch
The kneeling backbend stretch puts your torso in a mild backbend to lengthen your abdominals and the iliopsoas muscle of the hip. Even though this stretch is mild, you should still move slowly so you do not lean back too far and stress your back or fall backwards. To perform this stretch, kneel on the floor or a thin cushion to protect your knees. Support your lower back by placing your hands on the back of your pelvis. Arch your back and look up. Hold for the desired length of time.
Fish Pose
The fish pose stretches the muscles between the ribs, the hips, the abdomen and the neck. Your upper back gets strengthened from fish pose as well, all by lying down and extending your back. Sit with your legs in lotus pose, where both legs are crossed and your feet rest in the creases of your thighs to begin. Then, lie back slowly until your back is on the floor. Try to drop your knees to the floor too. Hold onto your big toes with your arms at your sides. Pull your lower back and shoulders up toward the ceiling, extending your neck back to rest the top of your head on the floor. Hold for the desired length of time.
Upward Facing Two-Foot Staff Pose
The upward facing two-foot staff pose is another pose that puts your back into extension from a lying down position, but this pose stretches the front of your legs all the way up to your chest and neck. To do this pose, lie on your back with your knees bent and your feet between shoulder- and hip-width apart. Place your forearms on the floor next to your armpits and shoulders to raise your head and shoulder blades in the air. Your forearms point toward your feet. Then, push your hips into the air and lift your entire body off the floor except the soles of your feet and forearms. Clasp your hands on the floor, which will be under the center of your back. Straighten your legs and arch your back, dropping your neck toward the floor and pushing up with your arms. Your biceps should be perpendicular to the floor with your back curving like an upside down "U" in the air. Hold for the desired length of time.
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