November 18, 2023 3 min read
Having a flexible back is important for many activities, such as playing sports or simply performing everyday tasks. It also helps improve overall posture and reduce the risk of injury. Fortunately, it's easy to increase your flexibility with exercises that focus on the back muscles.Shop The Collection: Weighted Vests
The best exercises for back flexibility involve stretching and strengthening the muscles in your upper and lower back. Stretches like cobra pose, cat-cow pose, and bridge pose help increase flexibility in both the spine and the surrounding muscles. Strengthening moves like planks, supermans, and bent-over rows help build strength and stability in the back muscles.Shop The Gear: CAP Barbell Adjustable Weighted Vest, from $81.99 USD
Cobra pose is a great way to stretch the muscles in your back and open up your chest. To do this pose, start by lying face-down on the floor. Place your hands flat on the floor directly under your shoulders and press your palms into the ground. As you inhale, slowly straighten your arms and lift your chest off the floor. Keep your legs and feet together and press your hips into the ground. You should feel a deep stretch in your back and abdomen. Hold this pose for 30 seconds to one minute and then release.Shop The Collection: Pull Up Bars
Cat-cow pose is another great stretch for the back. This pose helps increase mobility in the spine while strengthening the core muscles. To do this pose, start in a tabletop position on your hands and knees. Make sure your wrists are directly below your shoulders and your knees are hip-width apart. As you exhale, round your spine toward the ceiling and tuck your chin toward your chest. As you inhale, arch your back and look up toward the ceiling. Repeat this movement for one to two minutes.
Bridge pose is a great exercise for increasing flexibility in the spine. To do this pose, lie down on your back and bend your knees. Place your feet flat on the floor and make sure your heels are directly under your knees. Press your palms into the ground and slowly lift your hips off the floor. Try to keep your feet and shoulders in alignment. Hold this pose for 30 seconds to one minute and then slowly lower your hips back to the ground.
Plank pose is an excellent exercise for strengthening the muscles in your back. To do this pose, start in a high plank position with your wrists directly below your shoulders and your feet hip-width apart. Make sure your body is in a straight line from your head to your heels. Engage your core and hold this pose for 30 seconds to one minute.
Superman pose is a great way to strengthen the muscles in your lower back. To do this pose, lie face-down on the floor with your arms and legs extended. Lift your arms, chest, and legs off the ground at the same time. Hold this pose for 30 seconds to one minute and then release.
Bent-over row is an effective exercise for strengthening the muscles in your back. To do this exercise, start by standing with your feet hip-width apart. Bend your knees slightly and hinge forward at the hips. Grab a pair of dumbbells and let them hang in front of your thighs. Keep your back flat and your core engaged. Bend your elbows and pull the weights up towards your chest. Slowly lower the weights back to the starting position. Do 10 to 15 repetitions.
Increasing your back flexibility is an important part of maintaining overall health and fitness. The exercises listed above are all great for improving flexibility and strengthening the muscles in your back. Remember to start slowly and listen to your body. Remember to warm up before any workout and cool down afterwards. With regular practice, you can improve your back flexibility and reach your fitness goals.