Exercises For Stretching Back

We have 16 such exercises in our directory. Jump to the Directory

Best 6 Exercises For Stretching Back

by Valerie Zeller Valerie Zeller

Head To Knee
Head To Knee
Head To Knee

Head To Knee

Head To Knee is a none exercise that works your hamstrings, quadriceps, glutes, lats, hip flexors and obliques and is a great moderate move. When done correctly, it can effectively target your back, buttocks, core, hips, legs, lower body, thighs, upper legs and waist. It requires mat to do.

Exercise Ball Back Extension
Exercise Ball Back Extension
Exercise Ball Back Extension

Exercise Ball Back Extension

Exercise Ball Back Extension is a bodyweight exercise that works your lats and spinal erectors and is a great basic move. When done correctly, it can effectively target your back, lower back and lower body. It requires exercise ball to do.

How to do Exercise Ball Back Extension

  • The back extension on a comfort ball workout helps add support and reinforce the spine and core muscles.

  • Start out lying prone on a stability ball with your feet rooted squarely on the floor to help maintain support on the surface.

  • Place your palms over your stomach or at your neck, lift your shoulders off the ball and you are hyper-extending your spine.

  • Slowly transfer your chest to the goal.

  • Repeat for as many reps and sets as needed.

Staff Pose
Staff Pose
Staff Pose

Staff Pose

Staff Pose is a bodyweight exercise that works your abs, hamstrings, quadriceps, lats, hip flexors and spinal erectors and is a great basic move. When done correctly, it can effectively target your back, core, hips, legs, lower back, lower body, thighs, upper legs and waist. It requires no equipment to do.

How to do Staff Pose

  • Start out by sitting on the floor with your legs spread out in front of you and your neck upright.

  • Take your hands and put them on the floor behind your glutes.

  • Straighten out your legs until the rear of your thighs are spread out and hold your arms straight forward.

  • Keep this place for 5 to 10 breaths and return back to the starting spot.

Side Stretch
Side Stretch
Side Stretch

Side Stretch

Side Stretch is a bodyweight exercise that works your traps, deltoids, glutes, lats, obliques and rear deltoids and is a great basic move. When done correctly, it can effectively target your back, buttocks, core, legs, lower body, neck, shoulders, upper back, upper body and waist. It requires no equipment to do.

How to do Side Stretch

  • To begin this exercise; start off lying down flat on your back with your legs straight out and arms on their sides.

  • Remove the left leg and stretch it over your body so that it is across your right with the left foot on the surface.

  • Take your left arm and bring down the right knee down in place.

  • So put your alternative arm to the side and switch your head to the opposite direction.

  • Go back to the beginning point and perform the exercise to the opposite route.

  • Repeat this exercise for as many repetitions as required.

Full Leg Stretch
Full Leg Stretch
Full Leg Stretch

Full Leg Stretch

Full Leg Stretch is a cooldown exercise that works your traps and lats and is a great moderate move. When done correctly, it can effectively target your back, neck, shoulders, upper back and upper body. It requires mat to do.

Upper Back Swimmer Stretch
Upper Back Swimmer Stretch
Upper Back Swimmer Stretch

Upper Back Swimmer Stretch

Upper Back Swimmer Stretch is a bodyweight exercise that works your lats and rhomboids and is a great moderate move. When done correctly, it can effectively target your back and middle back. It requires no equipment to do.

Looking for more?

Check out these 16 exercises which target your back, lower body, neck, shoulders and upper back. Most of them require either no equipment or mat, exercise ball or weight machine and you can do them either at gym or at home or outdoor.

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Frequently Asked Questions

How many exercises for stretching back are there?

Now we have 16 such exercises in our Directory.

What muscles do these exercises target?

Most of the exercises work lats, traps, hamstrings, spinal erectors and abs.

Where can one do these exercises?

You can do most of these exercises either at gym or at home or outdoor.