Properly executed stretching exercises can increase muscle flexibility, improve range of motion and blood flow and relax tense muscles. If you suffer from back pain, focusing on stretches for the spine can help relieve painful symptoms that make daily life difficult. Although spine stretches are exercises you can easily perform at home, talk to your doctor or chiropractor before starting a stretching program. Closely follow any special instructions you may receive, especially if you suffer from back pain or are recovering from surgery.
Identification
Stretches for the spine focus mainly on core muscles, or those in your back, abdomen and buttocks. These muscles support your spine and enable you to stand upright; weakness or tension in this area is a major contributor to low back pain and stiffness. Stretching your spine is beneficial on its own, as it can increase muscle flexibility in preparation for strengthening exercises. Common types of stretches for the spine include traditional ones you can perform most anywhere and at any time, traditional stretches that use equipment such as a stability ball, or programs such as yoga and Pilates.
Spine Stretch Basics
Proper preparation and execution are important to prevent injury and ensure spine stretches are effective. Make sure to wear clothing that does not restrict movement, and stretch in an area in your home or office large enough to allow freedom of movement. When executing each stretch, use slow and smooth, rather than bouncing, movements, as the latter can cause muscle tears. Finally, unless you feel an unusual amount of pain or stiffness, hold each stretch about 20 to 30 seconds, and repeat each about five to 10 times.
Knee Chest Stretch
The knee chest stretch works on your spine, as well as your hamstring and buttock muscles. To perform this stretch, lie on your back, bring your right knee up to your chest and use both hands to pull your knee close to your chest as you slowly count to four. Repeat this stretch six times using your right knee. Switch sides and stretch using your left knee a total of seven times and then again, this time using both knees.
Basic Cat
The Basic Cat is an example of a beginning Pilates exercise that is very easy on your back. Working from a hands-and-knees position, inhale as you arch your back so that your head rises and your buttocks stick up. Making sure not to hunch your shoulders, and start a slow exhale as you reverse your arch so your lower back curves like the letter "C." Drop your head and extend the arch as much as you can before returning to a starting position.
Side Twist
The side twist is a yoga pose that, unlike most stretches, works on your upper spine. To execute this stretch, sit on your heels and place your hands on your shoulders with your fingers toward the front and thumbs toward your back. As you inhale, twist your upper body and head to the left, then exhale and twist to the right. Repeat this stretch for 26 rotations.
