Stretches For Your Back

1. Pole Stretch

Hold onto a rail, pole, bar, etc., with one hand. Rotate your body inwards towards that hand then allow your weight to fall backwards.

A good back stretch.

You can adjust where the stretch affects in your back by standing more upright or bending over more. Staying more upright will target the upper/middle back while leaning over will hit the lower side and back area.


2. Foot-Braced Pole Stretch

Grab onto something solid with one hand (e.g. a pole or railing or bar). Put the same side foot or the opposing foot on the pole below your hand, then push backward with your leg as though trying to pull your arm out of the socket. Hold on tight and maintain tension in the shoulder.


3. Pulldown Stretch

Hold onto something in front of you like a flat bench or bar. Bend over at the waist (about 90 degrees) and stretch downward, keeping your arm straight and your hands on the solid surface.


4. Twisting Stretches - Warning

Be careful of twisting stretches in the lower back area. If you do them, go slow and DO NOT force it. This is a very sensitive position for the lower back and severe injury can result.


 More From

How to Do Your First Chin-Up
Full-Body 15-Minute Fat Loss Circuit With ONE Dumbbell
The Funniest Fitness Pics From Around the Web
Speedskater's Secret For a Bigger Butt

-> Fitness For Beginners -> Stretching -> Back

     Site Search


     Follow Us On...



Click "Like" to Get New Exercises and Tips EVERY DAY!




Subscribe to my YouTube Channel Here...

And see every new exercise and training technique the moment I load it up!



Recommended For You...

Time-Volume Training

Time-Volume Training

Build muscle and strength like clockwork, even with very limited equipment, or NO equipment at all. This unconventional approach even builds muscle with light weight, saving your joints and nervous system from overload while you build mass fast.

Build muscle like clockwork now...