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5 Great Back Exercises for Flexibility

Back flexibility helps protect joints and improve balance.

Flexibility is important, especially as you age. Flexibility helps keep joints healthy and improves balance. Here are some flexibility exercises that are designed to help your back as well as keep you limber.

Knee/Chest Bends

Lie on your back with your hands clasped behind one of your thighs. Pull the leg that you are clasping slowly toward your chest. As you are pulling it up, alternate between pointing your toe and flexing your toe back toward your body. When you feel a slight pull, stop and then point and flex your toe while you hold the position for a few seconds. Lower your leg and then repeat with the other leg.

Trunk Rotations

Lie on your back, legs together with your knees bent. Your feet should be flat on the floor. Your arms should be down at your sides, but slightly out from your body. Now, slowly lift your feet slightly and rotate your trunk by moving your knees, not your back or legs. Alternate moving your knees right then left for a few times.

Pelvic Press

Lie on your back, with your knees bent and your feet flat on the floor. Now, push the small of your back down, until you feel your abdominal muscles tighten. Hold for a few seconds, relax and repeat. Try this with your flat slightly apart then together. It will give you some variation in your exercises and help your flexibility even more.

Pelvic Lift

You may already be doing this as part of your back exercises for strengthening, but it also helps with flexibility. Lie on your back, feet flat on the floor, knees bent. Lift your bottom off the floor just until you feel some pull, and hold for approximately 5 seconds. Lower your body and repeat about four or five times.

Dog Stretches

Get on your hands and knees. Raise your head and look straight ahead. Now, stretch your arms out while at the same time arching your back. Hold for a few seconds, then return to your original position and repeat. This is one of the best back stretching exercises.

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