Back stretches for beginners

#1 – Downward Dog Exercise

Start in a 4-point kneeling position. Move into a straight arm plank position, then slowly pull your hips backward. Maintain a good alignment with the hips, shoulders and arms. Hold the end position for 5 seconds, then go back to start position and repeat the movement.

Downward Dog Exercise

Start off with 1 set of 2 reps with 5 seconds hold. The intensity is light. You are looking out for a stretch in the hips, hamstring and calf areas.

#2 – Downward Dog Stretch

Start in a 4-point kneeling position. Maintain a good alignment with the rest of the body. Drop your hips, arch your back and lift your head up. Hold to that position for 5 seconds, then go back to the start position and repeat the movement.

Downward Dog Stretch

Start off with 1 set of 2 reps with 5 seconds hold The intensity is light. The purpose of this exercise is to stretch out the hip flexors, work on the mobility of the low back and spine area to help ease back pain and stiffness.

#3 – Half Moon Pose

Begin in a nice and upright standing position and bring your feet together. Put your arms overhead, interlock the fingers and point out the index finger. Bend to one side, hold it for 5 seconds, then bend to the other side.

Half Moon Pose

Start off with 1 set of 2 reps with 5 seconds hold. The intensity is light. This exercise stretches out the muscles on the outer part of the spine and work on the mobility of the spine in the side to side direction.

#4 – Seated Spinal Twist

Begin in a nice and upright cross legged sitting position. Rotate your body to one side, put your left hand on your right knee and bring the other arm behind you, then pull a little further. Hold to that position for 5 seconds, then repeat the movement to the opposite side.

Seated Spinal Twist

Start off with 1 set of 2 reps with 5 seconds hold. The intensity is light. The purpose of this exercise is to stretch out the muscles around the spine and to work on the mobility of the spine with the transverse plane or rotation of movement.

#5 – Reverse Warrior Pose

Begin in a nice and upright standing position. Take one big step forward with one leg and point your toe out. Put your front arm out front and your back arm behind. Lift your front arm up with your eyes following the hand, then arch your back as far as you can. Hold to that position for 5 seconds, then go back to start position and repeat the movement to the opposite side.

Reverse Warrior Pose

Start off with 1 set of 2 reps with 5 seconds hold. The intensity is light because it stretches out the whole body. You are looking to stretch the hips, inner thigh, mid back and back areas.

Give these five exercises a go. They are easy back stretching exercises from yoga that will help ease the tension and pain in your back.

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