Upper & Lower Back Stretches

Stretching keeps your back supple, which helps you maintain and improve the range of motion in your spine. Back stretches can also relieve lower back pain from injuries, such as muscle strain and spine disorders, such as degenerative disk disease. Stretches that target the back also stretch the arms and legs because some of the muscles in the limbs attach to, or influence, structures in the back. Incorporating the arms and legs also provides a total body stretch.

Cat/Cow

The cat/cow pose stretches the entire back and also stretches the abdominal muscles to keep your torso in balance. Start on your hands and knees with your hands beneath your shoulders and your knees in line with your hips. Draw your belly button toward your spine, tilt your pelvis forward and curve your back upward. Let your head fall between your arms and round your shoulders forward and hold for up to 10 seconds. Your body should resemble a Halloween cat. Return to the start position, tilt your pelvis back, press your chest toward the floor and draw your shoulder blades together. Tilt your chin to the ceiling and hold this pose for up to 10 seconds. Your body should resemble a cow with a sway back. Alternate between cat and cow five times.

Seated Twist

The seated twist stretches the lower back and obliques, and opens the chest. Sit in a cross-legged position with your hands on your knees, your shoulders in line with your hips and your ears in line with your shoulders. Put your right hand on your left knee, and your left hand on the floor behind you. Pivot your torso to the lefts, as far as is comfortable. Use your left hand for support and press your right hand against your left knee to deepen the stretch. Hold for up to 30 seconds and return to the start position. Repeat the stretch on the opposite side.

Half Eagle Pose

The standing eagle stretches the upper back and triceps. Stand with your feet at hip distance with your arms relaxed at your sides. Keep your hips in line with your knees, your shoulders in line with your hips and your ears in line with your shoulders. Raise your arms in a "T" and swing your arms forward with your right arm under your left. Bend your left elbow so that your fingers point toward the ceiling. Bend your right arm and hold on to your left thumb. Your forearms should be crossed in front of your face. Lift your elbows to deepen the stretch across your back. Hold for up to 20 seconds and release. Repeat with the other arm.

Standing Forward Bend

The standing forward bend stretches the lower back and relies on gravity to lengthen the spine. Stand with your feet at hip distance with your arms relaxed at your sides. Keep your hips in line with your knees, your shoulders in line with your hips and your ears in line with your shoulders. Hinge forward at the hip and touch your fingers to the floor. If possible, rest your palms on the floor. If you are less flexible, rest your hands on your shins. Relax your head and neck so that the top of your head points toward the floor. Hold the pose for up to 20 seconds and slowly turn your head side-to-side and tilt your head back-and-forth. Return to the start position.