Back Stretches

Back Bend

1. Start in a standing position with your hands pressed flat against your lower back, fingertips facing down.
    
   
2. Press your hips gently forward and bend your back carefully and slowly until you feel your chest and abdominal muscles stretching deeply.
    
   
3. Release.

Forward Bend

1. Begin in a standing position with your palms flat against your hips.
    
   
2. Spread your arms outward with palms facing down, then bend forward. Try to keep your spine as straight as possible as you bend, but feel free to round your spine if it’s too difficult to keep it perfectly straight.
    
   
3. Bend your knees to adjust the amount of stretch you feel in your hamstrings (the backs of your legs).
4. Deepen the stretch by taking hold of your calves, ankles, or feet and bending your elbows to draw your upper body closer to the floor.
    
   
    
   
5. Release gently by returning slowly to a standing position. Keep your spine rounded, your belly button pressing toward the spine, and your neck relaxed as you come up. Your head should come up last.

Spine Twist 1

1. Begin in a seated position with your legs stretched out in front of you.
2. Cross your right leg over your left and place the edge of your right foot against the outside of your left knee. Then place your right elbow against the left side of your right knee.
    
   
3. Turn your head gently to look over your shoulder. If you feel tension in your neck, skip this step.
    
   
4. Release the twist and repeat on the other side.

Spine Twist 2

1. Begin by lying down, arms outstretched, palms facing down.
2. Draw your knees in toward your chest until your thighs are perpendicular to the ground.
    
   
3. Allow your knees to fall slowly over toward your left side. Look to the right, keeping your neck relaxed. Keep your knees and feet together as you do this, and also keep both shoulders relaxed and firmly grounded on the floor.