Back Stretching Exercise

The University of Illinois reports that back pain complaints are the fifth most common reason for visiting the doctor. Have a stiff neck, tight lower back and sore back muscles? Back pain can be the result of being overweight, carrying a heavy bag, sitting for prolonged periods of time and muscular imbalances. Stretch your back muscles and alleviate some of the tension. Don't let back pain or tight muscles prevent you from participating in your daily activities and exercise.

Knee to Chest Stretch

Lie on your back. Tighten your core muscles. Lift your knees off the ground and interlace your fingers underneath your knees. Gently pull your knees toward your chest. Stop when you feel a stretch in your lower back and hold for 30 to 60 seconds.

Lower Back Stretch

Lie on your stomach. Place your right palm on the ground next to your right shoulder and your left palm on the ground next to your left shoulder. Tuck your elbows close to your sides. Glue your legs together and point your toes to the back of the room. Use your lower back muscles to lift your body and point your chest up towards the ceiling. Stop when you feel a stretch in your lower back and hold the position for 30 to 60 seconds.

Overhead Stretch

Stand up straight and tighten your core. Bend your knees slightly. Interlace your fingers and extend your arms overhead. Bend to your right and point your knuckles to the right side of the room. Keep your hips and shoulders squared off to the front of the room. Stop when you feel a stretch on your left side. Hold for 30 to 60 seconds and do the same on the opposite side.

Exercise Ball Stretch

Lie on a stability ball. Curve your back around the ball. Relax your hands by your side and allow the tension to release from your lower back. Hold for 30 to 60 seconds. Sit up slowly to avoid a head rush or dizziness.

Cat Stretch

Kneel on all fours. Place your hands directly under your shoulders and your knees directly under your hips. Relax your neck and look at the ground. Arch your back toward the ceiling. Stop when you feel a stretch in the middle and upper part of your back. Hold for 30 to 60 seconds.

Tips

Stretch after every cardio and strength training workout, according to the American College of Sports Medicine. Static stretches, such as the ones listed above, should be done after exercise. Exercise will warm up the muscles and the stretches will help elongate them and improve flexibility. Stretch even if you have back pain; preventive care will improve your back's health. Do each stretch at least two times.