How to Stretch Your Back at Home?

Here's a simple way to stretch your back at home, focusing on a gentle torso rotation:

Torso Rotation Back Stretch

This method is designed to be a safe and effective way to relieve back tension using a controlled rotation while keeping your shoulders stable.

Start Position: Lie on your back with your knees bent and your feet flat on the floor or bed. This provides a stable base.
Knee Movement: Slowly move your bent knees from side to side. The movement is gentle and controlled. You should feel a stretch along your torso.
Shoulder Stability: Keep your shoulders firmly in contact with the floor or bed. Do not lift them as your knees move. This ensures that the stretch is focused on your torso.
Hold Time: Hold the stretch at the end of each rotation (to the side) for 3 to 5 seconds. This allows for a deeper stretch and helps release tension.

Slow and Controlled: Perform the rotation slowly, without any jerking or rapid movements.
Breathing: Remember to breathe normally throughout the stretch.
Listen to Your Body: If you feel any sharp pain, stop the exercise immediately.
Consistency: Repeat the stretch several times for better results. It can be done daily.
No strain: The aim is to stretch and not to cause pain. Go as far as it feels comfortable.
Surface: Make sure that you are on a stable, flat surface, such as a bed or the floor.

Gentle Rotation: The torso rotation gently engages the muscles around your spine, helping to ease stiffness.
Muscle Engagement: This exercise specifically targets muscles in your back and torso, promoting flexibility.
Accessibility: It's easy to do at home with no need for any equipment.

By following these steps and tips, you can effectively stretch your back at home and promote better spinal health.