1. The Back Needs to Move
Understanding the importance of stretching the back muscles starts with knowing more about how these muscles relate to the body. Muscles of the back support the spine, which controls the whole body. The muscles in front of the spine (flexor) allow the back to bend forward. The muscles in the back of the spine (extensor) allow the body to stand up. Oblique muscles on the sides allow the back to rotate and help hold posture. The goal of back stretches is to maintain full range of motion and keep your back in top working condition.
2. Stretch Often
You need to stretch your back as often as you can. The less you stretch your back, the slower your body becomes. The more you stretch your back, the faster your body becomes. Doing simple shoulder lift stretches to the ears while keeping your body relaxed is great for the back. Adding the movement of rolling the shoulders backwards and then forwards, as if stretching, is even better for you. You can even do these stretches while reading, working or surfing the Internet.
3. Get up and Stretch
Each time you get up from a sitting position, take the time to do a nice long stretch of your back. Stand comfortably, place your feet about shoulder-distance apart and reach your arms up over your head. Slowly stretch upward toward the ceiling or sky and hold the stretch for 15 seconds. Breathe normally but don't hold your breath. Feel the lower back and upper back free up from sitting so long. Perform this stretch about three times until you feel more at ease and the blood is flowing better through your body. Sitting for a long time slows the flow of blood, and stretching a bit to ease the flow makes you feel more awake and relaxed.
4. Do Some Side Stretching
After sitting for a long time at your desk or in front of the television, the side muscles need stretching, too. Stand with your arms at your sides and spread your feet apart, about the distance of your shoulders. From the side, bend the trunk of your body to the right as you slide your left hand along the length of the thigh and reach the other arm above your head. Feel the stretch, breathe normally and count to ten slowly. Go back to original position. Perform the same stretch on the opposite side of the body and then on the original side, back and forth nine more times.
5. Stretch Like a Cat
Shape the body like a table on your hands and knees. Like a cat, curve your spine to the ceiling. Breathe normally, hold the position for about 15 seconds and repeat the stretch nine times. Stay in the same position, but, this time, gradually let the back and stomach hang down to the floor. Breathe normally as you do this for about 15 seconds and repeat the stretch nine times.
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