Back Flexibility Exercises

Back Flexibility Exercises

Building back strength is one of the most important things you can do to protect the health of your spine, but it often overshadows the importance of flexibility.

A strong back that is also flexible allows you to twist, bend and reach with greater ease and agility.

Here are a few tips and exercises you can try, please advise your teacher or physiotherapist before doing these:


  • Spine Stretch: 

Sit on the floor with your legs extended wider than your hips. Drop your chin towards your chest and place your hands on the floor between your legs.

Begin to fold forwards from the hip, allowing your spine to roll down, vertebra by vertebra sliding your hands forwards on the floor.

Stop when you feel a stretch along your spinal column.

Hold this pose for up to three minutes.


  • Hip Knee Flexor Stretch will help release and stretch your lower back muscles:

Kneel on your right knee and tuck your pelvis under by lifting the pelvic bone upwards. Squeeze your glutes on your right side and hold on your right side and hold onto a chair, barre or wall for stability.

As you lunge, reach the right arm up and over towards the other shoulder.

Repeat this exercise and hold for two sets of thirty seconds before switching legs.

Do this twice daily when warm, never do this exercise on cold muscles.


Other Back exercises include:

  • Bow pose
  • Cat/ Cow stretch
  • Cobra stretch
  • Camel pose
  • Bridge pose
  • Cross-leg spinal twist
  • Rotation stretch
  • Squat stretch
  • Seated forward bend with a resistance band
  • Spinal twist


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