Back and side stretches
Stretches for the back, the sides of the body and the front of the abdomen, using rounding, arching, twisting and side-bending movements of the spine. Choose from seated, on all fours, lying on your back or lying on your front.
How to choose
- Rounding, twisting and side-bending each use a different part of the spine. Combine several directions rather than staying with just one.
- In twisting stretches, keep the pelvis facing forwards and turn from the chest. This makes it easier for the upper back to move.
Self-stretches23 lessons
Double Knee-to-Chest
Glutes and lower back
- Floor / on your back
- Self
Cat Stretch
Back and spine
- All fours
- Self
Supported Child's Pose
Back and shoulder area
- All fours
- Self
Supine Knee Roll
Lower and middle back (rotation)
- Floor / on your back
- Self
Seated Upper-Body Twist
Upper back (rotation)
- Chair
- Self
Seated Side Bend
Side of the trunk and rib cage
- Chair
- Self
Standing Side Bend
Side of the trunk and waist
- Standing
- Self
Half-Kneeling Side Bend
Side of the trunk and front of the hip
- Floor / on your back
- Cushion
- Self
Seated Upper-Back Stretch
Shoulder girdle and back
- Chair
- Self
Prone Press-Up on Forearms
Abdomen and front of the body
- On your front
- Self
Wall Side Reach
Latissimus dorsi and side of the trunk
- Standing
- Wall
- Self
Assisted Seated Arm Raise
Underarm and shoulder (overhead reach)
- Chair
- Self
Wall Shoulder Stretch
Underarm and shoulder (overhead reach)
- Standing
- Wall
- Self
Self-Hug Upper-Back Stretch
Shoulder girdle and back
- Chair
- Self
Standing Trunk Rotation
Trunk and spine (rotation)
- Standing
- Dynamic
Alternating Side Reach
Side of the trunk (latissimus dorsi and obliques)
- Standing
- Dynamic
Cat-Cow
Spinal flexion and extension
- All fours
- Dynamic
Thread the Needle
Upper back rotation
- All fours
- Dynamic
Puppy Pose
Upper back, sides of the chest and shoulders
- All fours
- Self
Cobra
Abdomen and front of the body (spinal extension)
- On your front
- Self
Side-Lying Open Book
Upper back and chest (rotation)
- Side-lying
- Dynamic
Seated Floor Side Bend
Side of the trunk (latissimus dorsi and obliques)
- Floor / on your back
- Self
World's Greatest Stretch
Front of the hip, back of the thigh and upper back
- Floor / on your back
- Dynamic
Assisted stretches (for trainers)7 lessons
Stretches in which the trainer supports the other person’s body.
Assisted Supine Trunk Rotation
Lower back (trunk rotation)
- Floor / on your back
- Assisted
Assisted Seated Thoracic Rotation
Thoracic rotation and pelvic stability
- Chair
- Assisted
Assisted Seated Side Bend
Side of the trunk (thoracic side-bending)
- Chair
- Assisted
Side-Lying Lateral Stretch
Side of the trunk, rib cage and pelvis
- Side-lying
- Assisted
Assisted Upper-Back Stretch
Shoulder girdle and thoracic flexion
- Chair
- Assisted
Supported Shoulder Flexion
Latissimus dorsi and shoulder flexion
- Floor / on your back
- Assisted
Latissimus Dorsi PNF Stretch
Latissimus dorsi
- Floor / on your back
- Assisted · PNF
Caution
Do not do any movement that brings sharp pain in your back or lower back. If you have been told you have osteoporosis, avoid strong rounding and large twisting movements. Stop if you feel sharp pain, numbness or dizziness. If you are under medical care, recovering from surgery or pregnant, check with your healthcare professional first.