Stiff back muscles can be problematic for many active people. A tight back may cause poor posture, reduce range of motion and increase the likelihood of pain. This can generally be avoided with daily back stretches before and after your workouts. Spending 10 to 15 minutes daily performing simple exercises and stretches can help strengthen your back muscles.
Chair Stretch
Do a chair stretch by sitting on the end of a chair or bench. Cross your right leg over your left, allowing your right ankle to rest on top of your left knee. Push your chest forward as comfortably possible, hold for 15 seconds, then release to starting position. Rest a few seconds, repeat stretch two more times, then switch legs and complete three more reps on the other leg.
Knee-to-Chest Stretch
Lie down on the floor, with your face up, arms by your side and legs fully straightened. Pull your left knee into your chest and hold it there by clasping your hands behind the left knee. Hold for 15 seconds, release to starting position and repeat stretch on your right leg. Do three reps per leg.
Lower Body Twists
Lie on your back with feet flat on the floor, both arms straight out with palms facing down and your knees bent. Keep your upper body stable and move both knees to the right side until your feel the lower back stretch. Hold for 15 seconds then move both legs to the left side and hold for 15 seconds. Repeat stretch three times on each side.
Bridge Stretch
This is an advanced stretch that requires some flexibility in the back and a little arm strength. Lie on your back, facing up, with both knees bent. Bend your arms until your elbows are pointed to the ceiling, palms face down on the floor by your ears. Push up with your arms until your body is in a bridge position. Hold for 10 seconds then release to starting position, with your back flat on the floor. Repeat the bridge stretch three times total.
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