How to mobilise your back
Too much sitting can weaken our back muscles, so try these 5 simple stretches help to increase mobility, reduce stiffness, improve circulation and help take back pain away – backs are made for moving!
No need for gym gear or any special equipment – all you need is you. Whether it be at your desk, at home or even on your daily commute – these can be done anywhere.
If at any time you feel pain doing these stretches, be sure to stop; stretches should feel comfortable. Go slowly and let your body have time to stretch. You should feel the positive benefits the more you keep stretching.
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SPINAL STRETCH
Duration : 0.39
Feet hip width apart
Raise your arms, palms to ceiling – go slowly
Reach as high as you can comfortably. Release as you breathe out and lower your arms to the side. Repeat x2
LATERAL FLEXION
Duration : 0.33
Stand tall – slowly, slide your hand down the side of your leg
Keep the opposite shoulder down
Pause a moment and slowly come back up to centre
Then do the other side. Repeat x2 on each side
FLEX
Duration : 0.33
Stand by your desk, feet hip
width apartPlace your hands or elbows on
the desk to take the pressure off your backSlowly start to arch your back as if someone was lifting you between your shoulder blades. Allow your head and neck to relax down
Tuck in your tailbone, engage your butt, hold
EXTEND
Duration : 0.33
Drop your tummy down and dip your back
Bring your head up slowly
Repeat the sequence x2
ROTATE
Duration : 0.40
Stand, feet hip width apart, clench butt and pull your tummy in. Keep your hips facing forward and stretch your arms out
Cross right hand over your body and place palm on left hip then take it back to where we started and take left hand across body to right hip
Gradually move up the body rotating and placing your hands to your waist, then up to shoulders. Repeat x2