Flexibility in your back is important for many sports, including gymnastics, figure skating, and dancing. Increasing your flexibility can only be accomplished over time and can be a challenging task, depending on your body type. Stretching your back, along with other muscles that work in tandem with your back, is the best way to improve overall flexibility. Many yoga poses also incorporate these kinds of stretches.
Note: Remember to consult a physician before attempting any new workout program; what is appropriate for one person may be hazardous for another. Get professional guidance in attempting these poses, as there are safety protocols to prevent injury. Remember to properly warm up before attempting these stretches, as these poses can be a risk of injury if attempted without loosening up first.
1 Try a bow pose. While lying flat on your stomach, bend your knees so that your feet point up toward the ceiling and reach behind you to grab your ankles. Lift up with your arms and feet to feel a nice stretch in your shoulders and abs.[1]
Hold the pose for 20-30 seconds, then exit the bow pose on an exhale breath.
You may repeat the pose several times for better results.
Once your body adjusts to this level of stretching, a more advanced move would be to reach farther up and grab the tips of your toes. This will pull your legs more upward toward the ceiling, and stretch all of the muscles being used even further.
2 Try a cat stretch. Get on all fours with your palms flat on the ground and your legs hip-width apart. As you inhale, tilt your head back toward the ceiling and push your bellybutton down towards the ground. Hold this position for several breaths. On an exhale breath, bring your head down and tuck your chin to your chest as you arch your back up towards the ceiling. Hold this pose for several breaths.[2]
For an extra back stretch, slowly slide your arms forward on the mat while arching your back until you get your arms and chest to touch the ground.
3 Do a cobra stretch. Lie on your stomach with your elbows bent and your hands by your sides. Slowly straighten your arms as you inhale, lifting your upper body, and tilt your head back towards the ceiling. Make sure your pelvis stays firmly planted on the ground.[3]
Keep your leg muscles tensed and thigh muscles contracted.
Hold the position for at least 40 seconds and let your muscles stretch with the pose.
Once you become comfortable with this pose, you can try bending your legs upward at the knees and reaching your head back to touch your toes.
4 Stretch into the swan position. Kneel on the ground with your big toes touching and your heels pointed outwards apart. Walk your hands forward on the ground in front of you and keep your tailbone planted firmly on top of your feet. Once your arms are fully extended in front of you, push your forehead down toward the ground.
Hold this pose for one to two minutes while you inhale and exhale. Inhaling will expand your stretch and be very beneficial for your back muscles.
5 Stretch into camel pose if you don’t already have a sore back. While kneeling with your legs shoulder-width apart, push your hips forward and lean back until you feel a stretch. This can be done with or without supporting yourself with your hands. Place your arms behind you and reach down to rest the palms of your hands on the bottoms of your upturned feet.[4]
Pull your elbows together behind you and lift your sternum up toward the ceiling. This will open up your chest and initiate a nice stretch in your back.
If you cannot sink backwards enough to reach your heels, use an exercise ball, yoga block, or other props to support your back.
Original article and pictures take www.wikihow.com site
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