A back stretching bench provides support while you are doing exercises that target your entire back. Stretching is important in any fitness program to loosen tight muscles and relieve stress. You can use the bench as part of your regular exercise routine, as well as a tool for therapeutic use. It also makes a useful support for other stretching exercises. If you have back problems, be sure to talk with your physician before using a bench.
Benefits
A back stretching bench increases your range of motion during stretching exercises, which benefit your back muscles. In addition, it provides support to help you reduce your risk of injury. It also stretches your abdominal muscles. The effects on your back and abs can help relieve tension and help you recover after a workout targeting these areas. Stretching in general increase your flexibility and improves your range of motion. The Spine-Health website recommends stretching as a way to prevent back pain.
Back Stretches
To use your bench, you can simply lie on it and stay in this position for a minute or two. You should experience a pleasant sensation down the entire length of your back. Stretching your back can help improve your posture and provide a welcome break from sitting for long periods. Depending upon the type of bench you have, you can vary your stretch by adjusting how you place your body on the bench. You can target your upper back by sitting on your knees in front of your bench and draping your body over it.
Guidelines for Use
As with any form of exercise, you don't want to force any movements while using a back stretching bench. Your body is your best guide. If a move feels uncomfortable, don't do it. Likewise, you want to avoid injuring other areas of your body. When getting off your bench, support your head and neck to avoid muscle strain. If you have done inversion exercise, you should get up slowly to avoid dizziness.
Other Stretches
You can use a back stretching bench to target other areas of your body. The kneeling lat stretch, for example, provides a gentle stretch for the muscles of your shoulders, as well as your upper back. Begin by kneeling in front of your bench, facing it. Then fold forward from your hips, reaching out to brace yourself with your outstretched arms on the bench. Hold the pose for a few moments before returning to the starting position.
You can stretch your oblique muscles by doing the spinal twist. Sit on your bench, grasping the edge. Move your right arm across your body as you reach back to grasp the bench. Hold and then switch sides.
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