20 Best Back Stretches for Flexibility to Increase Range of Motion Instantly

Flexibility training is essential for all of us, regardless of age or activity level. If you’ve ever struggled to reach for something on the floor, you know that back stiffness can really get in the way of your daily life. Fortunately, back stretches for flexibility exercises can help alleviate this discomfort. This article covers the best back stretches for flexibility to help you quickly loosen your back, improve your flexibility, and increase your range of motion so you can move more freely without stiffness or discomfort.

Back stretches for flexibility can be found in many flexibility training programs, including Pliability's mobility app. You can follow along to videos demonstrating back stretches for flexibility to help you quickly loosen your back and relieve soreness and stiffness.

How Do You Stretch Your Back?

Regular stretches for the back are a crucial component for overall flexibility, helping to improve the back's range of motion and ease tightness. Back stretches may not be glamorous and often aren’t fun, but daily back stretching will improve your lifts, giving you better form and range of motion and reducing the likelihood of back pain (as well as helping to ease existing back pain). 

You can stretch your back in two main ways: 

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• Dynamic back stretches: Dynamic stretches are done before your workout. They are active movements that mimic the exercises you are about to do to improve circulation and enhance performance.
• Static back stretches: Static stretches should be done at the end of your session. These stretches involve holding a position for a set amount of time (usually 15–30 seconds) to increase flexibility and reduce muscle soreness and off-set fatigue.

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You should implement dynamic and static back stretches into your routine to increase your back flexibility, improve your posture, and prevent back pain.

Upper Back Stretches: What You Should Know

To determine the best upper back stretches, we need first to understand the anatomy of the upper back. The upper back is located on the thoracic spine, which consists of 12 vertebrae that support the neck, rib cage, and soft tissue. The thoracic spine is naturally less mobile than the neck and lower back, as it is built for stability.

What Muscles Impact The Upper Back?

The four muscles of the upper back are:

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• Latissimus dorsi
• Rhomboids
• Levator scapulae
• Trapezius
  
  

These large upper back muscles are prone to developing strains and tightness, which start suddenly or gradually over time (such as sitting at a desk with poor posture). Effective back stretches will target all of these muscle groups.

Lower Back Stretches: What You Should Know

The lower back is located in the lumbar region of the spine. This region is foundational to supporting our weight and allows us to stand, walk, and perform activities. It’s a complex structure consisting of five vertebrae, deep muscles (which help stabilize the spine and maintain proper alignment), and superficial muscles (which assist in movement and provide strength).

What Muscles Impact The Lower Back?

The muscles that attach to the lumbar spine include:

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• Latissimus Dorsi
• Iliopsoas (hip flexors)
• Paraspinals (group of three muscles located along the length of your spine that help you extend, side bend, and rotate)
  
  

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This is the region where most back pain occurs, so implementing back stretches before and after your workout and/or on a dedicated rest day can help prevent back pain.

The Benefits of Back Stretches

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• Improved flexibility: Back stretches increase flexibility and range of motion, helping you perform your lifts properly and reducing the risk of injury. They also help you move with more ease through everyday life.
• Increased blood flow: Stretches (particularly dynamic ones) are an essential precursor to many workouts. Doing simple back stretches before your workout increases blood flow in the muscles, aiding performance and preparing you for the workout.
• Better recovery: We’ve all experienced DOMS at some point in our lives, but back DOMS are not something we would wish upon anyone. Stretching your back can help alleviate post-workout soreness, helping you recover faster and hit your next session with the same intensity.
• Improved posture: We probably don’t need to tell you the dangers of sitting at a desk all day. While back stretches can’t undo the damage from being desk-bound, they can encourage proper alignment and improve posture.
• Help prevent back pain: Tight muscles lead to a decreased range of motion, which is the ideal recipe for back pain. Regular back stretches can help heal existing injuries and prevent future back pain.

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Related Reading

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• Why Is Flexibility Important
• Does Flexibility Increase Speed
• Can Anyone Become Flexible
• Does Stretching Make You More Flexible
• Why Is Flexibility Important for Team Sports
• Increase Back Flexibility
• How Long Does It Take to Get Flexible
• Which Activity Is a Type of Flexibility Exercise?
• Sports That Require Flexibility
• What Is the Best Strategy to Improve Flexibility in Your Legs and Back
• Mobility vs Flexibility
• Sports That Require Flexibility

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20 Best Back Stretches for Flexibility

Whether you're an athlete, active individual, or someone who works a desk job, back stretches for flexibility can help relieve tension and tightness while improving your mobility. There are many different back stretches to choose from, and they target various muscles and areas of the back. 

1. Wall Angels

If you sit down all day or have been hitting your upper body workouts hard, Wall Angels are a great dynamic back stretch to activate muscles in the upper back and chest. They involve standing against a wall and moving your arms from a ‘W’ to a ‘Y’ position, helping improve posture by lengthening the chest and back muscles.

How to do wall angels:

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• Place your back against the wall, with your feet about 20cm in front of you and your legs slightly bent. 
• Keep a neutral spine by drawing your belly button toward your spine and drawing your ribcage in and down. 
• Place your arms at 90 degrees on the wall with your elbow and the back of your hands in contact with it. 
• Slowly straighten your arms, moving them up the wall above your head in a Y position. 
• Keep contact with the wall with your back, head, and hands the whole time. 
• Pause, then slowly lower your arms back down. 
• Repeat.

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2. Open Book Rotations

A great back stretch for the mid and upper back, Open Book Rotations increase the range of motion and relieve tension. It involves lying on one side and opening up your chest and shoulders to place your wrist on the floor behind you – just like opening a book (hence the name). Whilst these are traditionally dynamic, they can be made into a static back stretch by holding the stretch for 20-30 seconds on each side.

How to do open book rotations:

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• Lie on your side, with your arms straight out in front of you stacked on top of each other. 
• Your legs should also be stacked, bent up at 90 degrees. 
• Move your top arm, rotating it over your body until your hand reaches behind you, as close to the ground as possible.
• Your chest will open towards the ceiling, but your hips and legs should stay fixed in the starting position. 
• Pause, then return the arm to the starting position. 
• Repeat for 10 reps, then turn over and repeat on the other side.

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3. Wall Slides

Wall Slides are a great dynamic back stretch that increases shoulders and upper back mobility, particularly in the traps. They train your body to sit straighter and counteract slouching, which can help prevent back pain and keep injuries at bay.

How to do wall slides:

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• Stand facing the wall, placing your forearms against it at a 90-degree angle, fingers facing the ceiling, and palms facing one another. 
• Slide your forearms up the wall, keeping them in contact with it as you do. 
• Straighten your arms as much as possible, holding the position at the top for a few seconds before sliding your forearms back down the wall to the starting position, then repeat. 
• To make wall slides more challenging, put a mini band around your wrists, putting tension on the band as you press your hands up.

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4. Downdog To Cobra

Taken straight from your Sunday morning yoga session, the Downward Dog into Cobra Stretch is an excellent back stretch. It places the spine and back in a controlled level of flexion, which helps to extend and stretch not only your lower back but your hamstrings, calves, shoulders, and arms, contributing to better posture and stretching the whole body. This dynamic back stretch is suitable to get blood flowing through your muscles at the start of your workout but can also be used as a static stretch by holding each position for 20-30 seconds.

How to do the cobra to downdog stretch:

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• Lying flat on a mat, place your hands just before your hips. 
• Straighten your arms, keeping your hips in contact with the ground. 
• Look up and arch your back. 

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Moving to the downward dog: 

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• Keep your hands in the same position. 
• Lift your hips off the ground as high as possible while keeping your legs straight. 
• Move on to your toes, pushing your palms into the ground. 
• Move your head in between your arms, looking back at your feet.

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5. Supine Spine Twist

Simple but effective, the supine spine twist exercise is a great back stretch, lengthening the back muscles and increasing mobility. Performed lying on your back, the supine spine twist is generally safer than other twisting back stretches and effectively relieves muscle tension in the back and the hips and glutes.

Again, this back stretch can be dynamic or static. We prefer to perform the supine spine twist as a static stretch, relaxing into the stretch for a few breaths to release tension and promote calmness. This back flexibility exercise feels SO good; you'll love it.

How to do the supine spine twist

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• Lie down on a mat facing the ceiling. 
• Place your arms directly to the side to help stabilize your body. 
• Bring your knees up, creating a right angle with your legs.
• Slowly lower both legs to one side, keeping your back flat on the ground and head facing upwards. 
• Relax the legs to the side before slowly lifting back to the middle and repeating on the other side.

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6. Jefferson Curl

The Jefferson Curl is a dynamic back stretch that will lengthen and stretch the back and hamstrings, two key areas that contribute to lower back pain and discomfort. Few exercises take the spine through such an extended range of motion, and the deep back stretch experienced at the bottom of the movement as the weight pulls you down is not comparable to any other movement.

How to do the Jefferson curl:

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• Bend your knees and keep a straight back when picking up your weight. 
• Place your feet shoulder-width apart, holding the weight with both hands. 
• Relax your arms, and curl your back over as if you were trying to touch your toes. 
• Keep your legs and arms straight during the entire stretch. 
• Relax at the bottom of the movement and exhale, embracing the stretch. 
• Hold for a few seconds before slowly returning to the top, and repeat.

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7. Kneeling Thoracic Twists

Thoracic back mobility exercises relieve the lower and mid-back from tightness and aches. The Kneeling Thoracic Twist does just that, improving back mobility and reducing tension in the middle of your back. If you sit at a desk all day, rounding your thoracic spine and kneeling thoracic twists are great backstretches to relieve mid-back stiffness.

How to do the kneeling thoracic twists:

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• Start by kneeling on one knee. 
• Place both palms flat on the ground in line with your front foot. 
• Rotate your torso, lifting your arm up and over your front leg. 
• Twist until your shoulder, elbow, and hand are inline, pointing towards the ceiling. 
• Keep your neck and head neutral throughout the movement, following the torso naturally. 
• Slowly return to the start. 
• Perform this back mobility exercise on both sides.

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8. Cat-Cow

Another stretch taken from the trusty yoga textbook, The cat cow pose, helps stimulate and activate the spine and surrounding muscles, stretching the back, neck, and shoulders.
Flowing between the two poses helps promote back flexibility, releasing tension in the abovementioned areas. A great back mobility exercise for before and after your training!

How to do the cat-cow pose:

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• Start kneeling with your knees below your hips and hands below your shoulders. 
• From the 'tabletop' position, with a flat, straight back and neutral neck position. 
• Lower into the cow pose, exhaling and pushing your stomach down, arching your back while keeping your shoulders and hips in the same position. 
• Move back through the 'tabletop' position, inhaling and pushing the spine up, arching into the Cat Pose. 
• Maintain a steady flow throughout the Cat-Cow pose.

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9. Hip Circles

This exercise increases flexibility, relieves tension, and helps loosen the lower back and hip muscles. If comfortable, you can also engage your core muscles.

How to do it:

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• Stand with your feet slightly wider than your hips and your hands on your hips. 
• Start by gently moving your hips from side to side. 
• Slowly rotate your hips in one direction, making big circles. 
• Do at least 10 circles. 
• Repeat in the opposite direction.

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10. Windshield Wipers

This exercise helps relieve tension and tightness in the lower back and stretches your hips.
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How to do it:

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• Lie on your back, bend your knees, and extend your arms to the side so they’re perpendicular to your torso. 
• Your feet can be a little wider than your hips. 
• Exhale as you slowly drop your knees down to the right and turn to look to the left. 
• Inhale, returning to the starting position. 
• Continue this movement for 1 minute, alternating between the left and right sides.

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11. Knees to Chest

This stretch helps loosen lower back muscles and increase flexibility while stretching and stabilizing the pelvis.

How to do it:

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• Lie on your back with both legs extended. 
• Draw your right knee to your chest with your fingers interlaced around your shin. 
• Hold this position for 5 seconds, then release your leg. 
• Repeat this stretch 5 times on both legs. 
• Draw both knees into your chest and hold your hands, arms, or elbows. 
• Hold this position for 30 seconds.

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12. Reclining Single-leg Stretch

This stretch relaxes the lower back and stretches the hamstrings. It also helps to align the spine.

How to do it:

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• Lie on your back with both legs extended. 
• Lift your right leg so it’s as straight as possible, keeping a slight bend in the knee. 
• You can bend your left knee and press into your foot for support. 
• Interlace your fingers to hold your leg behind your thigh, or use a strap or towel around the top of your foot. 
• Hold this stretch for 30 seconds. 
• Repeat on the left side. 
• Repeat 2 or 3 times on each side.

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13. Pelvic Tilts

This exercise strengthens your lower back and abdominal muscles. It also increases flexibility.

How to do it:

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• Lie on your back with your knees bent. 
• While relaxed, your spine will have a slight curve so the base of your spine isn’t touching the floor. 
• Engage your core muscles so the base of your spine presses into the floor. 
• Hold for 5 seconds and then relax. 
• Repeat 3 times, gradually increasing to 10 repetitions.

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14. Legs-Up-the-Wall

This yoga pose allows you to relax your lower back and pelvis. It provides an excellent stretch for your hamstrings and helps relieve stress and tension.

How to do it:

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• Come into a seated position with the right side of your body against a wall. 
• Lie onto your back and swing your legs up along the wall. 
• You may place a cushion under your hips or move your hips a few inches from the wall. 
• Relax your arms in any comfortable position. 
• Focus on relaxing the lower back and releasing tension. 
• Stay in this pose for up to 2 minutes.

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15. Corpse Pose

Complete your stretching routine with a few minutes of relaxation before going about your day. This gives your muscles a chance to relax fully.

How to do it:

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• Lie down on your back. 
• Focus on releasing any remaining tension and tightness in the body.

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16. Piriformis Stretch

This stretch works your piriformis muscle, which is deep in your buttocks. Stretching this muscle may help relieve pain and tightness in your buttocks and lower back.

To do a piriformis stretch, follow these steps:

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• Lie on your back with both knees bent and your feet flat on the floor. 
• Place your right ankle at the base of your left thigh. 
• Then, place your hands behind your left thigh and pull up toward your chest until you feel a stretch. 
• Hold this position for 30 seconds to 1 minute. 
• Then, do the opposite side.

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17. Seated Spinal Twist

This classic twist stretches your hips, glutes, and back. It increases spine mobility and stretches your abdominals, shoulders, and neck. The pressure of this stretch also stimulates your internal organs.

To do a seated spinal twist, follow these steps:

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• Sit on the floor with both legs extended out in front. 
• Bend your left knee and place your foot outside your right thigh. 
• Place your right arm on the outside of your left thigh. 
• Place your left hand behind you for support. 
• Starting at the base of your spine, twist to the left side. 
• Hold this pose for up to 1 minute. 
• Repeat on the other side.

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18. Sphinx Stretch

The sphinx stretch is a gentle backbend that allows you to be both active and relaxed. This baby backbend stretches and strengthens your spine, buttocks, and chest.

To do the sphinx stretch, follow these steps:

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• Lie on your stomach, elbows underneath your shoulders, and hands extended in front, palms facing down. 
• Set your feet slightly apart. 
• It’s OK for your big toes to touch. 
• Gently engage your lower back, buttocks, and thighs as you lift your head and chest. 
• Stay strong in your lower back and abdominals, breathing deeply. 
• Press your pelvis into the floor. Gaze straight ahead or gently close your eyes. 
• Hold this pose for 30 seconds to 1 minute.

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19. Bird-Dog

Bird-Dog is a valuable stretch for building core strength and relieving tension in the lower back.
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To do the Bird-Dog, follow these steps:

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• Start with the hands and knees on the floor, ensuring that the shoulders are over the hands and the hips are over the knees. 
• Tighten the abdominal muscles and extend one arm straight forward at shoulder level. Lift and extend the opposite leg straight out from the hip. 
• Tighten the muscles and hold this position for 15 seconds. 
• Return to the start position and repeat with the opposite arm and leg. 
• Perform five repetitions on each side.

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20. Cobra Stretch

A Cobra stretch is another yoga pose that people commonly use to improve flexibility.
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To do the Cobra Stretch, follow these steps:

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• Lie on the stomach facing the ground. Place the hands shoulder-width apart, just in front of the hips, and slowly push into them.
• Let the upper body rise from the ground while moving into the hands and pressing the hips into the ground.
• Hold the position at the top of the pose for 15 seconds.
• Release back to the ground and repeat 5 times.

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Related Reading

• Why Is It Important for Athletes to Be Flexible
• Flexibility Sports Examples
• How Many Days Per Week Can You Perform Flexibility Exercises?
• How to Become Flexible if You Are Very Stiff
• Flexibility Exercises for Kids
• Flexibility Exercises at Home
• How Can Flexibility Training Reduce the Risk of Back Pain?
• Flexibility Exercises for Beginners
• How Frequently Should Flexibility Exercises Be Performed for Best Results?
• Benefits of Flexibility
• Flexibility Workout Plan
• Types of Flexibility Exercises
• Strength and Flexibility Training
• Exercises for Lower Back Pain
• How to Stretch Quads
• Morning Stretch
• Best Quad Stretches
• At What Average Age Does Flexibility Start to Diminish for Most People?
• IT Band Stretches
• IT Band Stretch
• IT Band Exercises
• Inner Thigh Stretches
  
• Cool Down Stretches
• Standing Quad Stretch

Improve Your Flexibility with Our Mobility App Today | Get 7 Days for Free on Any Platform

Pliability offers a fresh take on yoga, tailored for performance-oriented individuals and athletes. Our app features a vast library of high-quality videos designed to improve flexibility, aid recovery, reduce pain, and enhance range of motion. 

Pliability provides daily-updated custom mobility programs for those interested in optimizing their health and fitness. It also includes a unique body-scanning feature to pinpoint mobility issues. If you're feeling limited by pain oyour r ability to move, Pliability aims to complement your fitness routine and help you move better. Sign up today for 7 days absolutely for free, on:

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• On our website to improve:
  
  • Flexibility
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  • Enhance range of motion with our mobility app.

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