The latissimus dorsi and trapezius muscles run down your back. Although the back may not be the first place you think of when it comes to muscle fitness and stretching, it's one of the most critical muscle regions in your body. Proper stretching can help reduce the risk of back pain and back injuries, and can also work to improve your general posture and stance.
Knee-to-Chest Stretch
Lie face up on the floor. Pull both of your knees toward your upper torso. Reach down and grab your legs, holding them just behind your knees. Pull gently to press your knees against your chest. If you can't pull them that high, simply pull them as far as you can.
Lat Stretch With Ball
Roll a stability ball, also known as an exercise ball, in front of you. Get down on your hands and knees. Lift one arm and rest it on the exercise ball. Slowly lower your torso until you feel stretching in your shoulder and upper back. Hold this position for 20 to 30 seconds, then switch arms. For the best results, repeat the stretch three times for each of your arms.
Shoulder Pinch
Stand up straight. Put your hands behind your head. Exhale slowly and relax your torso. Push your elbows backward to squeeze your shoulder blades together as much as possible. Hold the squeezed position for five seconds, then relax. Aim to repeat this stretch five times in a row.
Spinal Twist
Sit down with your legs straight in front of you. Lift up your left leg and put your foot down just on the outside of your right knee. Place your left hand behind you and lean back slightly, supported by your left arm. Position your other arm on the outside edge of your left leg just above your knee. Slowly push on this knee as you twist your body in the opposite direction. Hold this position for 30 seconds, then switch sides.
Elbow Prop
Lie face down on the floor. Raise yourself up on your forearms and push your torso up as far as possible while keeping the rest of your body flat. Lower yourself back down. That counts as a single rep. Do three sets of 10 reps each.
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