Exercises To Stretch The Spine

Your spine provides your body with three planes of motion: sagittal (front and back), frontal (side to side) and rotational. Therefore, to increase the mobility of the muscle and connective tissues (fascia) of the spine and their surrounding areas, you must stretch them in three dimensions. When stretching the spine, be sure to use the dynamic flexibility technique where you move your spine in its full range of motion.

Table Top Stretch

This exercise stretches the posterior fascia that runs from the back of your neck to the back parts of your legs. Stand about arm's distance away from a wall with your legs shoulder-width apart and your feet pointing forward. Place both hands on the wall and gradually bend forward at your hips until your back is parallel with the floor. Keep your chin tucked in, arms straight and buttocks pushed back. Hold for 10 seconds and bring your body back to standing position with your hands still touching the wall. Then bow again and repeat for five to 10 reps.

Side Stretch with Rotation

This exercise stretches the lateral fascia that runs from your armpit down to the side of your leg. Stand about arm distance away from a sturdy pole or a door jamb with your right shoulder facing it. Place your feet about shoulder width apart and grab the support with your left hand. Flex your torso to the left side and reach your right arm over your head and grab onto the support. Your right arm should be fully extended.
Hold the stretch for 10 to 15 seconds, and slowly let go with your left hand. Slowly twist to your right and reach with your left hand across your body as your turn to your right. Hold for three to five seconds, return to the lean and reach for five to six times. Repeat the exercise on the opposite side. Note if there is any difference between your left and right sides.

Supine Twist

This exercise improves your spine's ability to rotate independently of the hips. Lie on your back and get into a fetal position with your knees tucked at 90 degrees toward your chest, and palms joined together as if in prayer. Your head should be off the ground.
Slowly bring your top hand over your body and reach to the opposite side of your body. If your shoulder cannot touch the ground, then let it be. Rotate your head in the opposite direction while keeping both knees together. Do not let the top leg slip away from the bottom leg. Place a pillow or cushion between your legs and press it together.
Hold for about five seconds and return to start position. Repeat both sides for eight to 10 reps. Do another set on the tighter side.