The 4 Best Stretching Exercises for Your Back

"Back pain is one of the most common complaints in our society. With targeted back exercises, you can not only counteract this common disease. A strong back also forms the basis for a healthy musculoskeletal system and for good posture. Plus, a well-trained back not only looks good at the beach. For this reason, the back should be the focus when training. But no training without proper stretching. This is especially true for back training. We present the four best stretching exercises for the back here and explain why stretching is important and what you should pay attention to.

Why it is important to stretch your back during your workout

STRETCHING OFFERS YOU NUMEROUS BENEFITS:
Stretching relaxes and loosens your muscles.

Stretching promotes more flexibility and better circulation.

Studies show that properly performed stretching exercises can prevent muscle soreness. Note: Stretching cannot alleviate existing muscle soreness. Under certain circumstances, the pain may even intensify.
When you stretch your back, you prevent injuries and accelerate regeneration.

When stretching, there are some basic things to keep in mind. To achieve the greatest possible effect, hold each stretching exercise between 15 and 20 seconds. Perform them as slowly as possible. Avoid bouncing. Instead of stretching, your muscle fibers contract during this movement. Only stretch when you are warmed up. Stretching before sports, on the other hand, makes little sense.

The four best stretching exercises specifically for the back

In the following, we present the best exercises to stretch the different parts of your back muscles.

CLASSIC STRETCHING
One of the simplest and most effective stretching exercises for the back is classic stretching. For this, stand up straight and lift your arms above your head. If necessary, you can put your palms together or knot your fingers together. In the next step, take a deep breath and make yourself very tall. Optionally, you can push your arms slightly backwards. In this case, you will notice a slight stretch in the shoulder blades and the front chest. Make sure that you do not stand on tiptoe during the exercise. Your entire foot should remain on the ground.

SIDE STRETCHING
A great exercise to stretch your entire side is side stretching. Stand up straight for this. Your feet are parallel to your hips. Put your left arm on your waist. Then lift your right arm upwards. Now take a deep breath and bend as far to the left as possible. Hold this position for between 15 and 20 seconds. Then return to the starting position. Repeat the exercise now with the other side.

BENCH EXTENDER
With the bench extender, you can stretch your entire backside. For this exercise, go into the four-legged position. Stretch your arms forward and place them parallel to your shoulders on the ground. Your knees are below your hips. Breathe in. When exhaling, push your upper body back until your buttocks rest on your heels. Your hands remain unchanged at the same place on the ground. Look down and feel the slight stretch. After about 15 seconds, return to the starting position.

CAT HUMP
A popular and effective stretching exercise is the cat hump. Go into the four-legged position for this. The arms are stretched, the back is straight, and the gaze is straight ahead. Your knees are under your hips. Take a deep breath and press your chest towards the ground. Your head goes slightly into the neck parallel. Hold the position. Then roll your back upwards and bend your chin to your chest. Stay in this position for a few seconds. Finally, return to the starting position.

IN CONCLUSION.
With these four stretching exercises for your back, you ensure relaxation and accelerated regeneration after the back training in the workout. Not only during training, but also in everyday life or during work, for example at a desk job on the computer, it is useful to regularly move and stretch your back muscles. This way you prevent pain and counteract posture problems."