A static stretch is a slow and constant stretch, with the end position held for 30 seconds or more. Static stretching is safe, easy to learn and can help improve range of motion. Static back stretches are effective for everyday use to relieve backaches and pains and to keep your back healthy and flexible.
This back stretch targets the muscles of the lower back. Sit on the floor with your legs extended and your torso erect. Bend your right leg, cross it over your left leg and place your foot to the outside of your left knee. Extend your left arm and place your elbow on the outside of your right knee. Use your right hand to support your upper body by placing it on the floor. Inhale deeply and as you exhale, push your right knee to the left with your elbow while twisting your torso to the right as far as possible. Hold this position for 30 seconds, then repeat the stretch on the other side.
Stretch the erector spinae muscle that runs the length of your spine with this static back stretch. Sit on the floor with your knees bent and pointing outward in a comfortable position so the soles of your feet are facing but apart. Allow your legs to totally relax. Take a deep breath in. As you exhale, lean forward from the waist and reach forward with your arms extended until you feel a stretch down your back. Hold the stretch for 30 seconds while continuing to breathe deeply.
This back stretch targets the muscles of your upper back, particularly the latissimus dorsi and trapezius. Stand with your arms extended in front of your torso with your fingers interlocked and your palms facing out. Slowly lift your arms so they are extended overhead with your palms up. Breathe in and out deeply as you continue to reach upward with your hands and arms. Hold the stretch for 30 seconds, then relax your arms back to your sides.
This static back stretch provides a deep stretch for your upper-back muscles. Stand facing a stationary bar or a door frame. Grasp the bar with your right hand at about waist level. Inhale deeply. As you release your breath, flex your hips and knees, allowing your hips to fall back while leaning your torso toward the bar. Push your hips back until you feel a stretch in the right side of your back. Hold here for 30 seconds, then repeat the stretch with your left side.
- "Essentials of Strength Training and Conditioning, Third Edition"; National Strength and Conditioning Association; 2008
- ExRx: Fixed-Bar Back Stretch