Back Stretches - Videos And Instructions

Regular use of the back stretches on this page will help you increase your flexibility. They're also very appropriate for relaxing your main back muscles after a workout.

Here, you'll see three ways of stretching your back. Choose the one you’re most comfortable with and stretch away.

Stretch Like A Cat

Ever seen a cat stretching her back? Well, for a moment, pretend you’re a cat and emulate her movement. :-)


  1. Go on your knees and hands.
  2. Arch your back upward until you can feel the stretch in your back and arms.
  3. Hold for 20 to 30 seconds.

Things To Watch Out For

  • Breathe normally throughout the stretch.
  • Don’t stretch to the point of pain. Slight tension will do.

Now, it’s time to move on from feline stretches to human stretches. :-)

The next two stretches are also great for your back as well as your arms.

Swissball Back Stretches


  1. Kneel in front of your swissball.
  2. Put your forearms on the swissball.
  3. From that position, lower your torso just below the swissball level.
  4. Hold that for 20 to 30 seconds.

Extra Tip

  • You can also do this one side at a time. That is put one arm on the ball and use the other to support your body during the stretch.

Pulling The Rail Stretches


  1. Stand a few feet facing a sturdy rail.
  2. Reach out and grab the rail with both hands.
  3. Bend from your waist and pull the rail slightly.
  4. You'll feel a mild stretch in your back and arms.
  5. Hold for 20 to 30 seconds.

Things To Watch Out For

  • Don’t forget to breathe.
  • As I mentioned above, don't stretch to the point of pain.

Return from Back Stretches to Cool Down Exercises

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