There are some effective stretching exercises that could easily be fit into your fitness program. One of the easiest and more common stretching exercises is one you can do laying on your stomach on the floor. Raise yourself up so you’re propped on your elbows and forearms. Place your hands flat on the floor and slowly raise yourself up to straighten the arms out.

Be sure to go slowly and don’t bounce when stretching the back muscles. The muscles will become more elastic and flexible and can reach a higher degree of motion when worked slowly and methodically. When you reach the point that’s somewhat uncomfortable, but not painful, hold that pose for about 10-20 seconds. Then slowly lower yourself. Do not lower yourself quickly.

Repeat the routine a few times to loosen up those muscles and prepare them for your exercise routine. Don’t forget to stretch the back muscles when you’ve finished your fitness program. They’ll need to relax after a hard workout.

The back release is a good way to utilise gravity to stretch your back. Get on your hands and knees on the floor. Drop your head forward and tighten the abdominal muscles while your back starts to arch upwards. Hold and then relax all your muscles letting the back come back to the start position and then start to sag down a little toward the ground.
This will help strengthen the back and abdominal muscles so the body can be balanced correctly without adding more stress to the back. Continue to do this exercise a few times to help loosen you up so you can exercise properly.

Take care of your back muscles and stretch before and after your routines. If you have chronic back problems, consult a physician or chiropractor for the proper stretching routine you could do without causing further injury.

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